Comparing Nutrients in 1 kilogram Sprouted Lentils VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	36.6% 1060kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	22% 28.7g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	5.93% 4.3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	160% 89.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	411% 3700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1053% 1263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	25% 250mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	32.2% 0.29mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	109% 2.5mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	18% 673g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Green Leaf Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Lentils vs Green Leaf Lettuce:

• 1 kilogram of Sprouted Lentils has 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 185 times more Vitamin A than Raw Sprouted Lentils.
• 1 kilogram of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Lentils vs Green Leaf Lettuce:

• 1 kilogram of Sprouted Lentils has 12.1 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium and 8.4 times more Zinc than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 1.4 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Lentils has 7.1 times more Energy, 7.7 times more Carbohydrate and 6.6 times more Protein than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 1.5 times more Omega 3 than Raw Sprouted Lentils.
• 1 kilogram of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in one kilogram.