Comparing Nutrients in 7 ounces Boiled Lupins with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.94% 230kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.97% 1.2g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	55% 31g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	29.3% 117μg	33.2% 133μg	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	2.43% 2.2mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	8.38% 0.075mg	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	29.8% 2.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	25.4% 0.58mg	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	36.3% 254mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Lupins with Salt have 2.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 14.4 times more Vitamin B6 and 51.3 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Lupins with Salt have 6.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 10 times more Sodium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Water than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lupins with Salt have 4.5 times more Energy, 10.1 times more Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 1.9 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6