Comparing Nutrients in 14 ounces Stir-Fried Lentils Sprouts VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Energy	14% 401kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.49% 0.083g	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	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	5.47% 3.97g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	62.4% 35g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	13% 0.17mg	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	28.8% 115μg	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	12.3% 11mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.7% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	11% 0.099mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	21.6% 0.5mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	7.37% 273g	10.3% 380g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Stir-Fried Lentils Sprouts have 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 9.8 times more Vitamin B3, 6.3 times more Vitamin B5, 3.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.5 times more Vitamin C than Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 12.5 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 Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stir-Fried Lentils Sprouts have 13.5 times more Copper, 7.6 times more Iron, 5 times more Magnesium, 4 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium and 10.7 times more Zinc than Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 1.4 times more Water than Stir-Fried Sprouted Lentils.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Magnesium and Zinc
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Lentils Sprouts have 7.2 times more Energy, 7.2 times more Carbohydrate and 9.8 times more Protein than Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 1.5 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 14 ounces of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 14 ounces.