Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Energy	0.97% 28kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	2.5% 1.8g	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	7.9% 3g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13.7% 0.18mg	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	7.5% 30μg	45.3% 181μg	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	44.6% 40mg	1.67% 1.5mg	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	8.8% 1.32mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	28% 0.25mg	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	7.63% 0.61mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	21.5% 0.49mg	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	7.86% 55mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Lentils per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Boiled Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Boiled Lentils:

• 100 grams of Boiled Spears Frozen Broccoli have more Vitamin A, 26.7 times more Vitamin C, 12 times more Vitamin E and 51.8 times more Vitamin K than Boiled Lentils.
• While 100 g of Boiled Lentils contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Lentils provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Boiled Lentils:

• 100 grams of Boiled Spears Frozen Broccoli have 2.7 times more Calcium and 1.3 times more Water than Boiled Lentils.
• While 100 g of Boiled Lentils contain 5.8 times more Copper, 5.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Selenium and 4.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Lentils contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Lentils offer comparable quantities of Omega 3 and Sugars per 100 grams.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Lentils provide inadequate amounts of Omega 6 in 100 grams.