Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.93% 3.57g	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	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	NA	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	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	46.6% 187μg	89.8% 359μg	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	151% 136mg	3.3% 2.98mg	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	18% 2.68mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	55.3% 0.5mg	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	18% 1.43mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	42.6% 0.98mg	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	16.7% 117mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Lentils per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Lentils:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B2, 45.5 times more Vitamin C, 12.3 times more Vitamin E and 59.6 times more Vitamin K than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Lentils provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Lentils:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium and 1.3 times more Water than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 7 times more Copper, 4.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 3.7 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.4 times more Omega 3 than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 4 times more Energy, 3.8 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Lentils offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled Lentils provide inadequate amounts of Omega 6 in seven ounces.