Comparing Nutrients in 1 kilogram Sprouted Lentils VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Energy	36.6% 1060kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	160% 89.6g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	87% 1.13mg	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	250% 1000μg	60% 240μg	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	183% 165mg	46.7% 42mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Calcium	25% 250mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	69% 0.62mg	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	401% 32mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	107% 2.47mg	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	247% 1730mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	18% 673g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Boiled Leeks per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Lentils versus 1 kg of Boiled Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Lentils vs Boiled Leeks:

• 1 kilogram of Sprouted Lentils has 8.8 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B3, 8 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 20.5 times more Vitamin A than Raw Sprouted Lentils.
• 1 kilogram of Sprouted Lentils have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Lentils vs Boiled Leeks:

• 1 kilogram of Sprouted Lentils has 5.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium and 25.2 times more Zinc than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 1.3 times more Water than Raw Sprouted Lentils.
• Both Sprouted Lentils and Boiled Leeks contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Lentils has 3.4 times more Energy, 2.9 times more Carbohydrate and 11.1 times more Protein than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 1.7 times more Omega 3 than Raw Sprouted Lentils.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in one kilogram.