Comparing Nutrients in 7 ounces Lentils VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lentils	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	24% 699kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	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	0.74% 0.54g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	87.3% 49g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Lentils	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	20% 0.26mg	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	238% 951μg	15% 59.5μg	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	9.92% 8.93mg	88.4% 79.6mg	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	6.5% 0.97mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	9.5% 0.085mg	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	161% 13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	28% 0.64mg	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	79.7% 558mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Lentils have 15.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.7 times more Vitamin B3, 7.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 16 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 25.5 times more Vitamin A, 8.9 times more Vitamin C, 2.7 times more Vitamin E and 17.6 times more Vitamin K than Raw Lentils.
• 7 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Lentils as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Lentils have 17.5 times more Copper, 10.7 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 5.1 times more Phosphorus, 3.8 times more Potassium and 10.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Calcium, 19 times more Selenium and 11 times more Water than Raw Lentils.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 12.6 times more Energy, 2.7 times more Omega 3, 31.8 times more Omega 6, 11.8 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 7.9 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6