Comparing Nutrients in 14 ounces Stir-Fried Lentils Sprouts with Salt VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 401kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	63% 81.7g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	62.4% 35g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	246% 3.2mg	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	66.5% 266μg	236% 945μg	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	55.6% 50mg	6.17% 5.56mg	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 with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	809% 7.28mg	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	154% 12.3mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	365% 8.4mg	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	86.7% 607mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	65% 976mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.37% 273g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Toasted Sunflower Seeds per 14 oz

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

Lets compare vitamin content per 14 ounces of Stir-Fried Lentils Sprouts with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Stir-Fried Lentils Sprouts with Salt have 9 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3.5 times more Vitamin B3, 12.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stir-Fried Sprouted Lentils with Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Lentils Sprouts with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Stir-Fried Lentils Sprouts with Salt have 82 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 5.4 times more Copper, 2.2 times more Iron, 3.7 times more Magnesium, 4.2 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium and 3.3 times more Zinc than Stir-Fried Sprouted Lentils with Salt.
• 14 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, 126.2 times more Fat, 112.3 times more Saturated Fat, 2.3 times more Omega 3, 225.2 times more Omega 6 and 2 times more Protein than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts with Salt provide inadequate amounts of Omega 6