Comparing Nutrients in 100 grams Red Lentils VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Lentils	Broccoli Raab	Recommended Dietary Allowance
Energy	12.3% 358kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	28.4% 11g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	42.7% 24g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.34% 1.5mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.96% 0.35mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13% 0.17mg	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	51% 204μg	20.8% 83μg	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	1.9% 1.7mg	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.8% 48mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	4.67% 0.042mg	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	92% 7.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	17% 0.4mg	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	42% 294mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.21% 7.82g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Broccoli Raab per 100 g

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

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

• 100 grams of Red Lentils have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 43.7 times more Vitamin A and 11.9 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Red Lentils and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pink Or Red Lentils as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Lentils vs Broccoli Raab:

• 100 grams of Red Lentils have 31 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus, 3.4 times more Potassium and 4.7 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.3 times more Calcium, 4.7 times more Sodium and 11.8 times more Water than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Lentils have 16.3 times more Energy, 4.4 times more Fat, 1.3 times more Omega 3, 30.6 times more Omega 6, 22.1 times more Carbohydrate, 4 times more Fiber and 7.5 times more Protein than Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6