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

Weight per 100 calories

• Stir-Fried Lentils Sprouts: 99g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 6.1 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Toasted 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	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.56% 3.33g	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	4.9% 1.86g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Toasted 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	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	10% 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	9.6% 38.4μg	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	0.25% 0.23mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	33% 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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.25% 34.7mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	15% 0.34mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.59μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.9mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.004% 0.16g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Stir-Fried Lentils Sprouts have 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 55.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B5 than Stir-Fried Sprouted Lentils.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Toasted Sunflower Seed Kernels no 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 vs Toasted Sunflower Seeds:

• 100 calories of Stir-Fried Lentils Sprouts have 2.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 3.5 times more Potassium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• Both Stir-Fried Lentils Sprouts and Toasted Sunflower Seeds contain similar levels of Copper and Phosphorus per 100 calories.
• Both Stir-Fried Sprouted Lentils as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried Lentils Sprouts have 2.7 times more Omega 3, 6.3 times more Carbohydrate and 3.1 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 20.6 times more Fat, 18.3 times more Saturated Fat and 36.8 times more Omega 6 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Toasted 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 Toasted Sunflower Seeds provide inadequate amounts of Omega 3