Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Lupins	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.97% 1.2g	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	15% 19.6g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.37% 0.018mg	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	29.3% 117μg	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	2.43% 2.2mg	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	Boiled Lupins	Recommended Dietary Allowance
Calcium	11% 111mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	51% 0.46mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	58.3% 1.34mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Lupins per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Lupins:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 14.4 times more Vitamin B6 and 51.3 times more Vitamin C than Boiled Lupins.
• While 7 oz of Boiled Lupins contain 2.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Lupins provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Lupins have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Lupins:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Water than Boiled Lupins.
• While 7 oz of Boiled Lupins contain 6.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus and 2.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Lupins contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Lupins contain 4.6 times more Energy, 10.1 times more Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 2.1 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Lupins offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6