Comparing Nutrients in 7 ounces Broccoli Raab VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Broccoli Raab	Sprouted Lentils	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	33.8% 44g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sprouted Lentils	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sprouted Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Sprouted Lentils:

• 7 ounces of Broccoli Raab have 65.5 times more Vitamin A and 1.2 times more Vitamin C than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Sprouted Lentils provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 4.3 times more Calcium, 3 times more Sodium and 1.4 times more Water than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 8.4 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5 times more Omega 3 than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 4.8 times more Energy, 7.8 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Sprouted Lentils

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support healthy digestion, immune function, and bone health. Sprouted lentils are rich in protein, fiber, and essential nutrients like iron and folate. They can help with blood sugar control, heart health, and weight management. Both are nutritious choices, but broccoli raab offers more vitamin C and K, while sprouted lentils provide more protein and iron.

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

Both broccoli raab and sprouted lentils can be beneficial for weight loss due to their high fiber content and low calorie density. However, sprouted lentils may be more effective for weight loss as they are a good source of plant-based protein which can help keep you feeling full and satisfied. Incorporating a variety of plant-based foods like broccoli raab and sprouted lentils into your diet, along with regular physical activity, can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both broccoli raab and sprouted lentils are nutritious options, but sprouted lentils are higher in protein and can be a more effective choice for muscle building. Lentils are a complete protein source, providing all essential amino acids needed for muscle growth and repair. Incorporating sprouted lentils into your diet along with other plant-based protein sources can help support your muscle-building goals.

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

Both Broccoli Raab and Sprouted Lentils have a relatively low environmental impact compared to animal-based foods. However, producing Sprouted Lentils generally has a lower environmental footprint as it requires less water, land, and energy compared to growing Broccoli Raab. Lentils are also nitrogen-fixing crops, which can help improve soil health and reduce the need for synthetic fertilizers. Incorporating more lentils into your diet can be a sustainable choice for both your health and the environment.