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

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	65% 84.3g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.8% 2.02g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	9.57% 5.36g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	50% 0.65mg	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	72.4% 290μg	66.5% 266μg	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	16.3% 14.7mg	55.6% 50mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	149% 1.34mg	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	61.5% 4.92mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	86.6% 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	18.7% 131mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	33% 1127mg	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	1.32% 20mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	10.3% 380g	7.37% 273g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 83 times more Vitamin A than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Butterhead Lettuce has 2.5 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 21.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus and 8 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Butterhead Lettuce has 2.4 times more Omega 3 than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 7.8 times more Energy, 9.5 times more Carbohydrate and 6.5 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.