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

Macros Ratio

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

Macro Nutrients

	Iceberg Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	9.07% 11.8g	65% 84.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	5.47% 3.97g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	6.38% 3.57g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Iceberg Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	20.3% 1.63mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	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	11.3% 79.4mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	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	5.4% 0.6mg	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

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

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

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

• 14 ounces of Iceberg Lettuce have 12.5 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 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 Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 14 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Iceberg Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Iceberg Lettuce have 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 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 Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Magnesium and Zinc
• Both Raw Iceberg Lettuce as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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