Comparing Nutrients in 14 ounces Boiled Dock with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.95% 11.6g	65% 84.3g	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	NA	38g per day for Men 19-50 years
Protein	13% 7.26g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	76.7% 691μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	50% 0.65mg	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	7.94% 31.8μg	66.5% 266μg	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	116% 104mg	55.6% 50mg	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

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	149% 1.34mg	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	103% 8.26mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	86.6% 2mg	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	29.5% 206mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	37.5% 1274mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	10% 371g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Stir-Fried Lentils Sprouts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dock with Salt versus 14 oz of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 14 ounces of Boiled Dock with Salt have 87 times more Vitamin A and 2.1 times more Vitamin C than Stir-Fried Lentils Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Lentils with Salt contain 6.5 times more Vitamin B1, 2.9 times more Vitamin B3, 15.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 14 ounces of Boiled Dock with Salt have 2.7 times more Calcium, 2.5 times more Magnesium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Lentils with Salt contain 3 times more Copper, 1.5 times more Iron, 1.7 times more Manganese, 2.9 times more Phosphorus and 9.4 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• 14 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils with Salt contain 5.1 times more Energy, 7.3 times more Carbohydrate and 4.8 times more Protein than Boiled and Drained Dock with Salt.
• 14 ounces of Boiled Dock with Salt provide inadequate amounts of Energy