Comparing Nutrients in 5 ounces Broccoli Raab VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lentils	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Energy	1.08% 31kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	3.97% 2.88g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.33% 0.24g	0.53% 0.38g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 2.1g	g per day for Men 19-50 years
Fiber	10% 3.83g	40% 15g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	170% 679μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.03mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	86% 1.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Lentils:

• 5 ounces of Broccoli Raab have 65.5 times more Vitamin A, 4.5 times more Vitamin C, 3.3 times more Vitamin E and 44.8 times more Vitamin K than Lentils.
• While 5 oz of Raw Lentils contain 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Broccoli Raab.
• 5 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Lentils:

• 5 ounces of Broccoli Raab have 3.1 times more Calcium, 5.5 times more Sodium and 11.2 times more Water than Lentils.
• While 5 oz of Raw Lentils contain 18 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 4.2 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Lentils lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.7 times more Omega 3 than Lentils.
• While 5 oz of Raw Lentils contain 16 times more Energy, 14.3 times more Omega 6, 22.2 times more Carbohydrate, 5.3 times more Sugars, 4 times more Fiber and 7.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6