Comparing Nutrients in 500 calories Boiled Lentils with SaltVS Broccoli

Weight per 500 calories

Boiled Lentils with Salt

439g

Broccoli

1471g

Boiled Lentils with Salt have 3.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Lentils with Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Lentils with Salt

31%

66%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Lentils with Saltvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.7%1.67g

Fat

5.6%5.44g

1.67 gvs5.44 g

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

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0.73%0.23g

Saturated Fat

5.24%1.68g

0.23 gvs1.68 g

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

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10%0.16g

Omega 3

58%0.93g

0.16 gvs0.93 g

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

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3.53%0.6g

Omega 6

4.24%0.72g

0.6 gvs0.72 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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66%85.7g

Carbohydrate

75%98g

85.7 gvs98 g

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

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11%7.9g

Sugars

34.5%25g

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

7.9 gvs25 g

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

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Fructose

13.8%10g

≤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]

NA gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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91%34.6g

Fiber

101%38.2g

34.6 gvs38.2 g

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

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70.6%39.6g

Protein

74%41.5g

39.6 gvs41.5 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Lentils with Saltvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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61.8%0.74mg

Vitamin B1

87%1.04mg

Thiamine

0.74 mgvs1.04 mg

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

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24.6%0.32mg

Vitamin B2

132%1.72mg

Riboflavin

0.32 mgvs1.72 mg

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

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29%4.65mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

4.65 mgvs9.4 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

56%2.8mg

Vitamin B5

169%8.43mg

Pantothenic acid

2.8 mgvs8.43 mg

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

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60%0.78mg

Vitamin B6

198%2.57mg

Pyridoxine

0.78 mgvs2.57 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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198%794μg

Vitamin B9

232%926μg

Folates and Folic Acid

794 μgvs926 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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7.3%6.58mg

Vitamin C

1458%1312mg

Ascorbic acid

6.58 mgvs1312 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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3.2%0.48mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.48 mgvs11.5 mg

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

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6.2%7.46μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

7.46 μgvs1494 μg

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

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Minerals

Boiled Lentils with Saltvs Broccoli

8.33%83.3mg

Calcium

69%691mg

83.3 mgvs691 mg

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

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122%1.1mg

Copper

80%0.72mg

1.1 mgvs0.72 mg

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

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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 .

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183%14.6mg

Iron

134%10.7mg

14.6 mgvs10.7 mg

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

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37.6%158mg

Magnesium

73.5%309mg

158 mgvs309 mg

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

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94%2.17mg

Manganese

134%3.1mg

2.17 mgvs3.1 mg

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

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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 .

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113%789mg

Phosphorus

139%971mg

789 mgvs971 mg

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

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47.6%1618mg

Potassium

137%4647mg

1618 mgvs4647 mg

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

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22.3%12.3μg

Selenium

67%36.8μg

12.3 μgvs36.8 μg

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

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69.6%1044mg

Sodium

32.4%485mg

1044 mgvs485 mg

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

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50.6%5.57mg

Zinc

55%6.03mg

5.57 mgvs6.03 mg

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

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8.26%305g

Water

35.5%1313g

305 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Boiled Lentils with Salt vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 199.4 times more Vitamin C, 23.8 times more Vitamin E and 200.4 times more Vitamin K than Boiled Lentils with Salt.
Both Boiled Lentils with Salt and Raw Broccoli have similar amounts of Vitamin B9 per 500 kcal.
Both Boiled Lentils with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lentils with Salt vs Broccoli:

Boiled Lentils with Salt have 1.5 times more Copper, 1.4 times more Iron and 2.2 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 8.3 times more Calcium, 2 times more Magnesium, 1.4 times more Manganese, 2.9 times more Potassium, 3 times more Selenium and 4.3 times more Water than Boiled Lentils with Salt.
Both Boiled Lentils with Salt and Raw Broccoli have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 3.3 times more Fat, 7.2 times more Saturated Fat, 5.7 times more Omega 3 and 3.2 times more Sugars than Boiled Lentils with Salt.
Both Boiled Lentils with Salt and Raw Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled Lentils with Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Lentils with SaltVS Boiled Large Lima Beans with SaltBroccoliVS Boiled Large Lima Beans with SaltBoiled Lentils with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Lentils with SaltVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Lentils with Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: