Comparing Nutrients in 100 calories Stir-Fried Lentils Sprouts VS Oil Roasted Almonds

Weight per 100 calories

• Stir-Fried Lentils Sprouts: 99g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 6 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

Discover which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	NA	1.03% 0.75g	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% 0g	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	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	NA	4.55% 1.73g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	1.5% 0.019mg	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	1.1% 4.45μg	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	0% 0mg	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	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	17.5% 0.16mg	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	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	8.25% 34.7mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	17.6% 0.41mg	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	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.59μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.9mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.012% 0.46g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Stir-Fried Lentils Sprouts vs Oil Roasted Almonds:

• 100 calories of Stir-Fried Lentils Sprouts have 14.4 times more Vitamin B1, 2 times more Vitamin B3, 15 times more Vitamin B5, 8.4 times more Vitamin B6, 14.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 1.4 times more Vitamin B2 than Stir-Fried Sprouted Lentils.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts vs Oil Roasted Almonds:

• 100 calories of Stir-Fried Lentils Sprouts have 2.1 times more Copper, 5.1 times more Iron, 1.2 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium and 3.1 times more Zinc than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 3.5 times more Calcium and 1.3 times more Magnesium than Stir-Fried Sprouted Lentils.
• 100 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Lentils Sprouts have more Omega 3, 7.2 times more Carbohydrate and 2.5 times more Protein than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 20.4 times more Fat, 13.2 times more Saturated Fat and 13.6 times more Omega 6 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Stir-Fried Lentils Sprouts provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3