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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	35% 1010kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 213g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	157% 88g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	417% 3750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	77% 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	90% 360μg	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	41% 37mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	31% 0.28mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	88.3% 2.03mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	18% 2mg	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 Red Leaf Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Lentils Sprouts versus 1 kg of Red Leaf 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 Red Leaf Lettuce:

• 1 kilogram of Stir-Fried Lentils Sprouts has 3.4 times more Vitamin B1, 3.7 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.4 times more Vitamin C than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains 187.5 times more Vitamin A than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Red Leaf Lettuce provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Lentils as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stir-Fried Lentils Sprouts has 12 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium and 8 times more Zinc than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains 2.4 times more Calcium, 2.5 times more Selenium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Lentils Sprouts has 7.8 times more Energy, 9.4 times more Carbohydrate and 6.6 times more Protein than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains 2.3 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Stir-Fried Sprouted Lentils as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in one kilogram.