Comparing Nutrients in 100 grams Broccoli Raab VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lentils	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Energy	0.76% 22kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.44% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.8% 2.03g	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	0.23% 0.17g	0.37% 0.27g	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.47g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41.5% 0.54mg	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	20.8% 83μg	120% 479μg	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	22.4% 20mg	5% 4.5mg	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	11% 1.62mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Calcium	11% 108mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	83.8% 0.75mg	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	26.8% 2.14mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	60.6% 1.4mg	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	10.4% 73mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.22% 8.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lentils per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Lentils:

• 100 grams of Broccoli Raab have 65.5 times more Vitamin A, 4.5 times more Vitamin C, 3.3 times more Vitamin E and 44.8 times more Vitamin K than Lentils.
• While 100 g of Raw Lentils contain 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Broccoli Raab.
• 100 grams of Lentils have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Lentils:

• 100 grams of Broccoli Raab have 3.1 times more Calcium, 5.5 times more Sodium and 11.2 times more Water than Lentils.
• While 100 g of Raw Lentils contain 18 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 4.2 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Lentils lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.7 times more Omega 3 than Lentils.
• While 100 g of Raw Lentils contain 16 times more Energy, 14.3 times more Omega 6, 22.2 times more Carbohydrate, 5.3 times more Sugars, 4 times more Fiber and 7.8 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6