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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Energy	14% 401kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.05% 0.18g	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	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	62.4% 35g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	34.5% 0.45mg	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	24% 95μg	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	18.5% 16.7mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	27.3% 0.25mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	42.6% 0.98mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.37% 273g	9.74% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Stir-Fried Lentils Sprouts have 8.5 times more Vitamin B1, 4.5 times more Vitamin B2, 6 times more Vitamin B3, 7.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled Leeks.
• While 14 oz of Boiled and Drained Leeks contain 20.5 times more Vitamin A than Stir-Fried Sprouted Lentils.
• 14 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• 14 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stir-Fried Lentils Sprouts have 5.4 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium and 26.7 times more Zinc than Boiled Leeks.
• While 14 oz of Boiled and Drained Leeks contain 2.1 times more Calcium and 1.3 times more Water than Stir-Fried Sprouted Lentils.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• 14 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Lentils Sprouts have 3.3 times more Energy, 2.8 times more Carbohydrate and 10.9 times more Protein than Boiled Leeks.
• While 14 oz of Boiled and Drained Leeks contain 1.9 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 14 ounces of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 14 ounces.