Comparing Nutrients in 300 calories LentilsVS Broccoli

Weight per 300 calories

Lentils

85.2g

Broccoli

882g

Lentils have 10.4 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Lentils or Broccoli?

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Lentilsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

0.93%0.9g

Fat

3.37%3.26g

0.9 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

0.41%0.13g

Saturated Fat

3.14%1g

0.13 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

5.97%0.095g

Omega 3

34.7%0.56g

0.095 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

2.08%0.35g

Omega 6

2.54%0.43g

0.35 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

41.5%54g

Carbohydrate

45%58.6g

54 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

2.4%1.73g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.73 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

0.32%0.23g

Fructose

8.28%6g

≤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]

0.23 gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

%0g

Glucose

%4.32g

0 gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

%1.25g

Sucrose

%0.88g

1.25 gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

24%9.1g

Fiber

60.4%23g

9.1 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

37.5%21g

Protein

44.4%25g

21 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Lentilsvs Broccoli

0.19%1.7μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1.7 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

62%0.74mg

Vitamin B1

52.2%0.63mg

Thiamine

0.74 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.18 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14%2.22mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.22 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

36.5%1.82mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.82 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

35.4%0.46mg

Vitamin B6

119%1.54mg

Pyridoxine

0.46 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

102%408μg

Vitamin B9

139%556μg

Folates and Folic Acid

408 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.26%3.84mg

Vitamin C

875%787mg

Ascorbic acid

3.84 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

2.8%0.42mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.42 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

3.55%4.26μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

4.26 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Lentilsvs Broccoli

3%30mg

Calcium

41.5%415mg

30 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

71.4%0.64mg

Copper

48%0.43mg

0.64 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

69.4%5.55mg

Iron

80.5%6.44mg

5.55 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

9.54%40mg

Magnesium

44%185mg

40 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

51.6%1.2mg

Manganese

80.6%1.85mg

1.2 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

34.2%239mg

Phosphorus

83%582mg

239 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

17%577mg

Potassium

82%2788mg

577 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

0.15%0.085μg

Selenium

40%22μg

0.085 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

0.34%5.1mg

Sodium

19.4%291mg

5.1 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

25.3%2.8mg

Zinc

33%3.6mg

2.8 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.19%7.04g

Water

21.3%788g

7.04 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Lentils vs Broccoli:

Raw Broccoli contains 160.5 times more Vitamin A, 5.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 205.2 times more Vitamin C, 16.5 times more Vitamin E and 210.4 times more Vitamin K than Raw Lentils.
Both Raw Lentils and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Lentils as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lentils vs Broccoli:

Raw Lentils have 1.5 times more Copper than Raw Broccoli.
While Raw Broccoli contains 13.9 times more Calcium, 4.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Potassium, 258.8 times more Selenium, 56.9 times more Sodium, 1.3 times more Zinc and 111.9 times more Water than Raw Lentils.
Both Raw Lentils and Raw Broccoli have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli contains 3.6 times more Fat, 7.7 times more Saturated Fat, 5.8 times more Omega 3, 8.7 times more Sugars, 26.1 times more Fructose and 2.5 times more Fiber than Raw Lentils.
Both Raw Lentils and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Lentils as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

LentilsVS Boiled LentilsBroccoliVS Boiled LentilsLentilsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories LentilsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Lentils or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: