Comparing Nutrients in 1 kilogram Stir-Fried Lentils Sprouts VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Romaine Lettuce	Recommended Dietary Allowance
Energy	35% 1010kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 213g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	11% 8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	157% 88g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	57% 0.74mg	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	340% 1360μg	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	44.4% 40mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Romaine Lettuce	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	53.3% 0.48mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18.6% 687g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stir-Fried Lentils Sprouts vs Romaine Lettuce:

• Stir-Fried Sprouted Lentils have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 218 times more Vitamin A and 2 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted Lentils as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stir-Fried Lentils Sprouts vs Romaine Lettuce:

• Stir-Fried Sprouted Lentils have 7 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Selenium and 7 times more Zinc than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.4 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted Lentils and Raw Cos Or Romaine Lettuce have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried Sprouted Lentils have 5.9 times more Energy, 6.5 times more Carbohydrate and 7.2 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3.2 times more Omega 3 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted Lentils as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.