Comparing Nutrients in 100 calories Stir-Fried Lentils Sprouts with Salt VS Stir-Fried Soybeans Sprouts with Salt

Weight per 100 calories

• Stir-Fried Lentils Sprouts with Salt: 99g
• Stir-Fried Soybeans Sprouts with Salt: 80g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts with Salt or Stir-Fried Soybeans Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.8% 7.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.7% 0.64g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	10.3% 0.13mg	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	16.6% 66.3μg	25.4% 102μg	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	14% 12.5mg	10.7% 9.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	47% 0.42mg	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	38.4% 3.07mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.25% 34.7mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	39.4% 0.91mg	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	21.6% 151mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.59μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	16.2% 244mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.45% 53.8g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts With Salt VS Stir-Fried Soybeans Sprouts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts with Salt or Stir-Fried Soybeans Sprouts with Salt?

Lets compare vitamin content per 100 calories of Stir-Fried Lentils Sprouts with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 100 calories of Stir-Fried Lentils Sprouts with Salt have 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.3 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 100 calories of Stir-Fried Lentils Sprouts with Salt have 9.6 times more Iron and 1.2 times more Sodium than Stir-Fried Soybeans Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 4.7 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese and 1.6 times more Potassium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Lentils Sprouts with Salt have 2.8 times more Carbohydrate than Stir-Fried Soybeans Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 12.7 times more Fat than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy and Protein per 100 calories.