Comparing Nutrients in 1 pound Leeks VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	9.54% 277kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	74% 96g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	42% 376μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	57.2% 0.74mg	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	72.6% 290μg	76% 304μg	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	60.5% 54.4mg	63.5% 57mg	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	28% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	26.8% 268mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	170% 1.53mg	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	119% 9.53mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	99% 2.28mg	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	22.7% 159mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	10% 376g	8.42% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Stir-Fried Lentils Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Leeks versus 1 lb of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Leeks vs Stir-Fried Lentils Sprouts:

• 1 pound of Leeks has 41.5 times more Vitamin A and 1.4 times more Vitamin B6 than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 3.7 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Stir-Fried Lentils Sprouts:

• 1 pound of Leeks has 4.2 times more Calcium and 1.2 times more Water than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 2.8 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 1.6 times more Potassium and 13.3 times more Zinc than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Leeks lack sufficient amounts of Zinc
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 2.8 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 1.7 times more Energy, 1.5 times more Carbohydrate and 5.9 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.