Comparing Nutrients in 14 ounces Sprouted Lentils VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Sprouted Lentils	Romaine Lettuce	Recommended Dietary Allowance
Energy	14.5% 421kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	6.5% 4.72g	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	4.38% 3.18g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	22.6% 0.29mg	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	99% 397μg	135% 540μg	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	72.8% 65.5mg	17.6% 16mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Romaine Lettuce	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	21% 0.19mg	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	159% 12.7mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	26.7% 0.62mg	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	98% 687mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.22% 267g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Lentils vs Romaine Lettuce:

• Raw Sprouted Lentils have 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 218 times more Vitamin A and 1.4 times more Vitamin B9 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sprouted Lentils vs Romaine Lettuce:

• Raw Sprouted Lentils have 7.3 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 5.8 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 6.6 times more Zinc than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.3 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Lentils have 6.2 times more Energy, 3.9 times more Omega 6, 6.7 times more Carbohydrate and 7.3 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3 times more Omega 3 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.