Comparing Nutrients in 1 kilogram Butterhead Lettuce VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Butterhead Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Energy	4.5% 130kcal	36.6% 1060kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	10.6% 1.8g	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	170% 221g	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	160% 89.6g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Sprouted Lentils	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	70.5% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	146% 1.9mg	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	183% 730μg	250% 1000μg	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	183% 165mg	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	35% 350mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	391% 3.52mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	220% 5.06mg	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	247% 1730mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	95% 3220mg	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	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	137% 15mg	11mg per day for Men 19-50 years
Water	26% 956g	18% 673g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Sprouted Lentils per 1 kg

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

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

• 1 kilogram of Butterhead Lettuce has 83 times more Vitamin A than Sprouted Lentils.
• While 1 kg of Raw Sprouted Lentils contains 4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Butterhead Lettuce.
• 1 kilogram of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Butterhead Lettuce vs Sprouted Lentils:

• 1 kilogram of Butterhead Lettuce has 1.4 times more Calcium and 1.4 times more Water than Sprouted Lentils.
• While 1 kg of Raw Sprouted Lentils contains 22 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 7.6 times more Zinc than Raw Butterhead Lettuce.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Butterhead Lettuce has 2.2 times more Omega 3 than Sprouted Lentils.
• While 1 kg of Raw Sprouted Lentils contains 8.2 times more Energy, 9.9 times more Carbohydrate and 6.6 times more Protein than Raw Butterhead Lettuce.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.