Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Stir-Fried Soybeans Sprouts with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	17% 496kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.7% 37.3g	65% 84.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	93% 52g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	126% 504μg	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	53% 47.6mg	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	NA	NA	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 Soybeans Sprouts with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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% 1.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	122% 857mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	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	66% 992mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	7.2% 267g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts with Salt VS Stir-Fried Lentils Sprouts with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B9 than Stir-Fried Lentils Sprouts with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
• Both Stir-Fried Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 5.9 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Stir-Fried Lentils Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Lentils with Salt contain 7.8 times more Iron than Stir-Fried Sprouted Soybeans with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have 1.2 times more Energy, 15.8 times more Fat and 1.5 times more Protein than Stir-Fried Lentils Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Lentils with Salt contain 2.3 times more Carbohydrate than Stir-Fried Sprouted Soybeans with Salt.