Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Lentils	27%	3%	70%

Macro Nutrients

	Cooked Broccoli Raab	Lentils	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	97% 126g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	5.56% 4.03g	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	0.66% 0.48g	0.74% 0.54g	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	% 0.46g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.9g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	56% 21.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Lentils	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	82.4% 1.07mg	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	35.2% 141μg	238% 951μg	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	81.6% 73.4mg	9.92% 8.93mg	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	33.5% 5.02mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Lentils	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	166% 1.5mg	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	31.5% 2.52mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	120% 2.76mg	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	23.2% 163mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Lentils per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Lentils:

• 7 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 8.2 times more Vitamin C, 5.2 times more Vitamin E and 51.2 times more Vitamin K than Lentils.
• While 7 oz of Raw Lentils contain 5.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Broccoli Raab.
• 7 ounces of Lentils have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Lentils:

• 7 ounces of Cooked Broccoli Raab have 3.4 times more Calcium, 13 times more Selenium, 9.3 times more Sodium and 11.1 times more Water than Lentils.
• While 7 oz of Raw Lentils contain 10.1 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 3.4 times more Phosphorus, 2 times more Potassium and 6.1 times more Zinc than Cooked Broccoli Raab.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 1.8 times more Omega 3 than Lentils.
• While 7 oz of Raw Lentils contain 14.1 times more Energy, 13.4 times more Omega 6, 20.3 times more Carbohydrate, 3.3 times more Sugars, 3.8 times more Fiber and 6.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6