Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Sprouted Lentils	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	33.8% 44g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29% 0.38mg	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	33.2% 133μg	49.6% 198μg	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	124% 112mg	36.4% 32.7mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sprouted Lentils	Recommended Dietary Allowance
Calcium	11% 111mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	77.6% 0.7mg	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	20% 1.6mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	43.7% 1mg	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% 99mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sprouted Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Sprouted Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sprouted Lentils:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A and 3.4 times more Vitamin C than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sprouted Lentils:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 4.7 times more Selenium and 1.4 times more Water than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 9.3 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Sprouted Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 4.1 times more Energy, 4.6 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Sprouted Lentils

What are the health benefits of Frozen Chopped Broccoli compared to Sprouted Lentils?

Both frozen chopped broccoli and sprouted lentils are nutritious plant-based foods. Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It can support immune function, bone health, and digestion. Sprouted lentils are rich in protein, fiber, iron, and folate. They can help with muscle repair, blood health, and energy production. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Sprouted Lentils?

Both frozen chopped broccoli and sprouted lentils can be beneficial for weight loss due to their high fiber and nutrient content. However, sprouted lentils are higher in protein and can help keep you feeling full for longer, which may aid in weight loss. Additionally, lentils are a good source of plant-based iron and other essential nutrients. Including a variety of plant-based foods in your diet, such as both frozen chopped broccoli and sprouted lentils, can support your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Sprouted Lentils to gain more muscles while training consistently?

To gain muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen chopped broccoli and sprouted lentils are nutritious options, but sprouted lentils are higher in protein and essential amino acids, making them a better choice for muscle growth. Incorporating a variety of plant-based proteins like lentils, beans, tofu, and nuts into your diet can help support muscle development.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Sprouted Lentils?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Sprouted Lentils. Broccoli requires less water, land, and energy to grow and process, making it a more sustainable option. Lentils, on the other hand, require more resources such as water and land to cultivate. However, both options are nutritious plant-based foods that can be part of a sustainable diet.