Comparing Nutrients in 14 ounces Stir-Fried Lentils Sprouts VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Energy	14% 401kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	4.23% 0.72g	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	67.6% 88g	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	62.4% 35g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	28% 4.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	58% 0.75mg	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	99% 397μg	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	72.8% 65.5mg	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	155% 1.4mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	87.3% 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	86.7% 607mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	7.37% 273g	7.22% 267g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Raw Sprouted Lentils contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Sprouted Lentils contain 1.8 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Stir-Fried Sprouted Lentils and Raw Sprouted Lentils have similar amounts of macro-nutrients per 14 oz
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 14 ounces.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.