Comparing Nutrients in 5 ounces Broccoli VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red Lentils	26%	5%	69%

Macro Nutrients

	Broccoli	Red Lentils	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	69% 89.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	1.33% 0.96g	NA	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red Lentils	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	44% 0.57mg	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	22.3% 89.3μg	72.3% 289μg	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	140% 126mg	2.68% 2.4mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red Lentils	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	205% 1.85mg	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	13% 1.03mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	106% 2.43mg	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	13.4% 94mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Red Lentils per 5 oz

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

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

• 5 ounces of Broccoli have 10.3 times more Vitamin A, 1.6 times more Vitamin B5 and 52.5 times more Vitamin C than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 7.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Red Lentils provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Red Lentils:

• 5 ounces of Broccoli have more Selenium, 4.7 times more Sodium and 11.4 times more Water than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 26.6 times more Copper, 10.1 times more Iron, 2.8 times more Magnesium, 8.2 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Potassium and 8.8 times more Zinc than Raw Broccoli.
• Both Broccoli and Red Lentils contain similar levels of Calcium per five ounces.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pink Or Red Lentils contain 10.5 times more Energy, 5.9 times more Fat, 4 times more Omega 3, 18.1 times more Omega 6, 9.5 times more Carbohydrate, 4.2 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy and Omega 6