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

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	21% 610kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	109% 142g	163% 213g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	26.8% 15g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	92% 830μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	160% 640μg	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	133% 120mg	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	61.3% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	59% 590mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	263% 21mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	50% 350mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	145% 16mg	11mg per day for Men 19-50 years
Water	22.4% 830g	18.6% 687g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Leeks vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Leeks has 41.5 times more Vitamin A and 1.4 times more Vitamin B6 than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 3.7 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw 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 Leeks vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Leeks has 4.2 times more Calcium and 1.2 times more Water than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 2.8 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 1.6 times more Potassium and 13.3 times more Zinc than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw 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 Leeks has 2.8 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 1.7 times more Energy, 1.5 times more Carbohydrate and 5.9 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.