Comparing Nutrients in 1 kilogram Sprouted Lentils VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Sprouted Lentils	Boiled Lotus Root	Recommended Dietary Allowance
Energy	36.6% 1060kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	160% 89.6g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	168% 2.18mg	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	20% 80μg	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	304% 274mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	25% 250mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	241% 2.17mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	96% 2.2mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	107% 3630mg	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	30% 450mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	18% 673g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Boiled Lotus Root per 1 kg

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

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

• 1 kilogram of Sprouted Lentils has 1.8 times more Vitamin B1, 12.8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 12.5 times more Vitamin B9 than Boiled Lotus Root.
• While 1 kg of Boiled and Drained Lotus Root contains 1.7 times more Vitamin C than Raw Sprouted Lentils.
• Both Sprouted Lentils and Boiled Lotus Root provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Sprouted Lentils as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Lentils vs Boiled Lotus Root:

• 1 kilogram of Sprouted Lentils has 1.6 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus and 4.6 times more Zinc than Boiled Lotus Root.
• While 1 kg of Boiled and Drained Lotus Root contains 4.1 times more Sodium than Raw Sprouted Lentils.
• Both Sprouted Lentils and Boiled Lotus Root contain similar levels of Calcium and Potassium per one kilogram.
• Both Raw Sprouted Lentils as well as Boiled and Drained Lotus Root lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Lentils has 1.6 times more Energy, 9.5 times more Omega 3, 1.4 times more Carbohydrate and 5.7 times more Protein than Boiled Lotus Root.
• 1 kilogram of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 6 in one kilogram.