Comparing Nutrients in 5 ounces Boiled Lentils VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Lentils	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.67% 164kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	2.64% 1.9g	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	NA	1.62% 1.18g	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	11% 4.25g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	14% 0.18mg	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	64% 257μg	23.7% 95μg	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	2.36% 2.13mg	89% 80mg	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	1.04% 0.16mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	6% 0.054mg	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	59% 4.72mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	18% 0.42mg	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	36.4% 255mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lentils vs Frozen Chopped Broccoli:

• Boiled Lentils have 3.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B2, 37.6 times more Vitamin C, 11.1 times more Vitamin E and 47.7 times more Vitamin K than Boiled Lentils.
• Both Boiled Lentils as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lentils vs Frozen Chopped Broccoli:

• Boiled Lentils have 6.6 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Calcium, 12 times more Sodium and 1.3 times more Water than Boiled Lentils.
• Both Boiled Lentils and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Lentils have 4.5 times more Energy, 4.2 times more Carbohydrate, 1.3 times more Sugars, 2.6 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 than Boiled Lentils.
• Both Boiled Lentils as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.