Comparing Nutrients in 7 ounces Lentils VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Lentils	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	24% 699kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	12% 15.6g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	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	0.74% 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	20% 7.54g	38g per day for Men 19-50 years
Protein	87.3% 49g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	31% 0.4mg	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	61% 244μg	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	163% 147mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	312% 374μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	7.28% 0.065mg	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	23% 1.85mg	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	27% 0.62mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Frozen Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Lentils vs Frozen Brussels Sprouts:

• 7 ounces of Lentils have 8.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 7.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 15.5 times more Vitamin A, 16.5 times more Vitamin C and 37.7 times more Vitamin K than Raw Lentils.
• Both Lentils and Frozen Brussels Sprouts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Lentils as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Frozen Brussels Sprouts:

• 7 ounces of Lentils have 1.3 times more Calcium, 22.8 times more Copper, 7 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium and 10.5 times more Zinc than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 15 times more Selenium and 10.5 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 8.6 times more Energy, 6.8 times more Omega 6, 8.1 times more Carbohydrate, 2.8 times more Fiber and 6.5 times more Protein than Frozen Brussels Sprouts.
• Both Lentils and Frozen Brussels Sprouts offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6