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

Weight per 100 calories

• Stir-Fried Lentils Sprouts: 99g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 5.9 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 Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.53g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Oil Roasted Sunflower Seeds	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	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	23.4% 1.17mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	34% 0.3mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	8.25% 34.7mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	15.3% 0.35mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.59μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.9mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.007% 0.26g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Stir-Fried Lentils Sprouts have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 67.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B5 than Stir-Fried Sprouted Lentils.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Oil Roasted Sunflower Seed Kernels 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 Sunflower Seeds:

• 100 calories of Stir-Fried Lentils Sprouts have 4.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 3.4 times more Potassium and 1.8 times more Zinc than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 22.2 times more Selenium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Oil Roasted Sunflower Seeds contain similar levels of Copper per 100 calories.
• 100 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Selenium
• Both Stir-Fried Sprouted Lentils as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Lentils Sprouts have 2.5 times more Omega 3, 5.4 times more Carbohydrate and 2.6 times more Protein than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 19.4 times more Fat, 22.8 times more Saturated Fat and 35.2 times more Omega 6 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Oil Roasted Sunflower Seeds 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 Sunflower Seeds provide inadequate amounts of Omega 3