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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Energy	35% 1010kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.44% 1.4g	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	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 213g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	13.8% 10g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	31.6% 12g	38g per day for Men 19-50 years
Protein	157% 88g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	32.3% 0.42mg	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	72.5% 290μg	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	31% 28mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	14% 140mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	27.8% 0.25mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	54.3% 1.25mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	18.6% 687g	26% 956g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stir-Fried Lentils Sprouts has 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 9.8 times more Vitamin B3, 6.3 times more Vitamin B5, 3.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.5 times more Vitamin C than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 12.5 times more Vitamin A than Stir-Fried Sprouted Lentils.
• 1 kilogram of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stir-Fried Lentils Sprouts has 13.5 times more Copper, 7.6 times more Iron, 5 times more Magnesium, 4 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium and 10.7 times more Zinc than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 1.4 times more Water than Stir-Fried Sprouted Lentils.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Magnesium and Zinc
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Lentils Sprouts has 7.2 times more Energy, 7.2 times more Carbohydrate and 9.8 times more Protein than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 1.5 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Stir-Fried Sprouted Lentils as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in one kilogram.