Comparing Nutrients in 7 ounces Lentils VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24% 699kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	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	97% 126g	8.17% 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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	238% 951μg	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	9.92% 8.93mg	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	6.5% 0.97mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	161% 13mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	79.7% 558mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	14.6% 496mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.86% 180g	3700g per day for Men 19-50 years

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

• Raw Lentils have 12.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.6 times more Vitamin B3, 8.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 28.5 times more Vitamin A, 15.2 times more Vitamin C, 2.8 times more Vitamin E and 20.3 times more Vitamin K than Raw Lentils.
• Both Raw Lentils as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Lentils have 20.9 times more Copper, 9 times more Iron, 2.9 times more Magnesium, 5.4 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Potassium and 9.6 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Selenium, 2.8 times more Sodium and 11 times more Water than Raw Lentils.
• Both Raw Lentils and Frozen Broccoli Spears have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lentils have 12.1 times more Energy, 3.1 times more Fat, 11.2 times more Omega 6, 11.8 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 8 times more Protein than Frozen Broccoli Spears.
• Both Raw Lentils and Frozen Broccoli Spears have similar amounts of Omega 3 per 7 oz.
• Both Raw Lentils as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.