Comparing Nutrients in 1 kilogram Sprouted Lentils VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sprouted Lentils	Potato Skin	Recommended Dietary Allowance
Energy	36.6% 1060kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	160% 89.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	64.6% 10.3mg	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	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Potato Skin	Recommended Dietary Allowance
Calcium	25% 250mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	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	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 673g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Lentils vs Potato Skin:

• 1 kilogram of Sprouted Lentils has 10.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B6 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sprouted Lentils as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Lentils vs Potato Skin:

• 1 kilogram of Sprouted Lentils has 1.6 times more Magnesium, 4.6 times more Phosphorus and 4.3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Potassium than Raw Sprouted Lentils.
• Both Sprouted Lentils and Potato Skin contain similar levels of Calcium, Copper, Iron and Manganese per one kilogram.
• Both Raw Sprouted Lentils as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Lentils has 1.8 times more Energy, 3.8 times more Omega 3, 1.8 times more Carbohydrate and 3.5 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.