Comparing Nutrients in 1 kilogram Boiled Leeks VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10.7% 310kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	163% 213g	130g per day for Men 19-50 years
Sugars	29% 21g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	14.5% 8.1g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	126% 1.64mg	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	60% 240μg	168% 670μg	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	46.7% 42mg	140% 126mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	30% 300mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	374% 3.37mg	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	138% 11mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	218% 5mg	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	24.3% 170mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.5% 908g	18.6% 687g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Stir-Fried Lentils Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Leeks versus 1 kg of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Boiled Leeks has 20.5 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 8.5 times more Vitamin B1, 4.5 times more Vitamin B2, 6 times more Vitamin B3, 7.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 kilogram of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Leeks as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Boiled Leeks has 2.1 times more Calcium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 5.4 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium and 26.7 times more Zinc than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Zinc
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Boiled and Drained Leeks as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 1.9 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 3.3 times more Energy, 2.8 times more Carbohydrate and 10.9 times more Protein than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Leeks as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.