Comparing Nutrients in 14 ounces Boiled Lambsquarters VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Lambsquarters	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	4.38% 127kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	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	15.3% 20g	65% 84.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	172% 1552μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	14% 55.6μg	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	163% 147mg	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	49% 7.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1635% 1961μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	102% 1024mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	34.7% 2.78mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	25.5% 179mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	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	7.67% 115mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.54% 353g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Stir-Fried Lentils Sprouts per 14 oz

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

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

• 14 ounces of Boiled Lambsquarters have 195.5 times more Vitamin A, 2.9 times more Vitamin B2 and 2.9 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 9.2 times more Vitamin B5 and 4.8 times more Vitamin B9 than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• 14 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Lambsquarters as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lambsquarters vs Stir-Fried Lentils Sprouts:

• 14 ounces of Boiled Lambsquarters have 18.4 times more Calcium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 1.7 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 3.4 times more Phosphorus and 5.3 times more Zinc than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Stir-Fried Lentils Sprouts contain similar levels of Manganese and Potassium per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Boiled and Drained Lambsquarters as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils contain 3.2 times more Energy, 4.3 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Lambsquarters.
• 14 ounces of Boiled Lambsquarters provide inadequate amounts of Energy
• Both Boiled and Drained Lambsquarters as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.