Comparing Nutrients in 7 ounces Boiled Lentils VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Boiled Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.94% 230kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	4.02% 2.9g	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	41.3% 15.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32% 18g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Boiled Lentils have 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.
• While 7 oz of Frozen Broccoli Spears contain 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.
• Both Boiled Lentils and Frozen Broccoli Spears 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 Boiled Lentils as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Lentils have 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.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Calcium and 1.3 times more Water than Boiled Lentils.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils have 4 times more Energy, 3.8 times more Carbohydrate, 1.2 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Omega 3 than Boiled Lentils.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Lentils as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.