Raw Broccoli Florets vs Cooked Lentils

Food A

Raw Broccoli Florets

vegetables

Food B

Cooked Lentils

legumes

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 28 — 116 — kcal
Protein 3.0
5%
9.0
16%
g
Total Fat 0.350 — 0.380 — g
Carbohydrate 5.1
4%
20
15%
g
Water 91 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 93
104%
1.5
2%
mg
Thiamin (B1) 0.065
5%
0.169
14%
mg
Riboflavin (B2) 0.119
9%
0.073
6%
mg
Niacin (B3) 0.638
4%
1.1
7%
mg
Pantothenic Acid (B5) 0.535
11%
0.638
13%
mg
Vitamin B6 0.159
12%
0.178
14%
mg
Folate (DFE) 71
18%
181
45%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline — — 33
6%
mg
Vitamin A (RAE) — — 0.000
0%
mcg
Vitamin E — — 0.110
1%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K — — 1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 48
5%
19
2%
mg
Iron 0.880
11%
3.3
42%
mg
Magnesium 25
6%
36
9%
mg
Phosphorus 66
9%
180
26%
mg
Potassium 325
10%
369
11%
mg
Sodium 27 — 2.0 — mg
Zinc 0.400
4%
1.3
12%
mg
Copper 0.045
5%
0.251
28%
mg
Manganese 0.229
10%
0.494
21%
mg
Selenium 3.0
5%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.024 — 0.064 — g
Polyunsaturated Fat 0.167 — 0.175 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.3
6%
7.9
21%
g
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