Comparing Nutrients in 1 kilogram Stir-Fried Lentils Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	35% 1010kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 213g	154% 200g	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	NA	NA	38g per day for Men 19-50 years
Protein	157% 88g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	161% 2.1mg	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	168% 670μg	30% 120μg	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	140% 126mg	0% 0mg	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 Lentils Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	143% 1.3mg	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	388% 31mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	123% 2.83mg	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	219% 1530mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	165% 2480mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	18.6% 687g	21% 771g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Lentils Sprouts with Salt versus 1 kg of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 1 kilogram of Stir-Fried Lentils Sprouts with Salt has 2.6 times more Vitamin B1, 6.4 times more Vitamin B2, 9.2 times more Vitamin B3, 5.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• While 1 kg of Steamed Hawaii Mountain Yam with Salt contains 1.3 times more Vitamin B6 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 1 kilogram of Stir-Fried Lentils Sprouts with Salt has 2.6 times more Copper, 7.2 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• While 1 kg of Steamed Hawaii Mountain Yam with Salt contains 1.7 times more Potassium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt contain similar levels of Sodium per one kilogram.
• Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Lentils Sprouts with Salt has 1.2 times more Energy, 5.8 times more Omega 3 and 5.1 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 6 in one kilogram.