Comparing Nutrients in 14 ounces Stir-Fried Lentils Sprouts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	14% 401kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	227% 38.6g	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	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	NA	59.5% 22.6g	38g per day for Men 19-50 years
Protein	62.4% 35g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	168% 2.2mg	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	235% 941μg	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% 10.7mg	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	606% 91mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	704% 6.34mg	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	154% 12.3mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	358% 8.23mg	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	378% 2643mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	7.37% 273g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Sunflower Seed Butter per 14 oz

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

Lets compare vitamin content per 14 ounces of Stir-Fried Lentils Sprouts vs Sunflower Seed Butter:

• 14 ounces of Stir-Fried Lentils Sprouts have 4.2 times more Vitamin B1 and 4.7 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted Lentils as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Lentils Sprouts vs Sunflower Seed Butter:

• 14 oz of Sunflower Seed Butter no Salt contain 4.6 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 8.9 times more Magnesium, 4.1 times more Manganese, 4.4 times more Phosphorus, 2 times more Potassium, 174 times more Selenium and 3.1 times more Zinc than Stir-Fried Sprouted Lentils.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sunflower Seed Butter no Salt contain 6.1 times more Energy, 122.7 times more Fat, 88.3 times more Saturated Fat, 1.4 times more Omega 3, 58.7 times more Omega 6 and 2 times more Protein than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sunflower Seed Butter offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts provide inadequate amounts of Omega 6