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

Macros Ratio

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

Macro Nutrients

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	4.5% 130kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	163% 213g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	7.03% 5.1g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29% 11g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	184% 1660μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	126% 1.64mg	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	183% 730μg	168% 670μg	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	41% 37mg	140% 126mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1023μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	374% 3.37mg	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	155% 12.4mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	218% 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	47% 330mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	145% 16mg	11mg per day for Men 19-50 years
Water	26% 956g	18.6% 687g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butterhead Lettuce vs Stir-Fried Lentils Sprouts:

• Raw Butterhead Lettuce has 83 times more Vitamin A than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Butterhead Lettuce has 2.5 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 21.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus and 8 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butterhead Lettuce has 2.4 times more Omega 3 than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 7.8 times more Energy, 9.5 times more Carbohydrate and 6.5 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.