Comparing Nutrients in 1 pound Stir-Fried Lentils Sprouts VS Red Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	15.8% 458kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.7% 4.1g	38g per day for Men 19-50 years
Protein	71.3% 40g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	35% 0.45mg	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	76% 304μg	41% 163μg	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	63.5% 57mg	18.6% 16.8mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	14% 0.13mg	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	176% 14mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	40% 0.92mg	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	99% 694mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.42% 312g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Red Leaf Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Stir-Fried Lentils Sprouts vs Red Leaf Lettuce:

• 1 pound of Stir-Fried Lentils Sprouts has 3.4 times more Vitamin B1, 3.7 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.4 times more Vitamin C than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 187.5 times more Vitamin A than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Red Leaf Lettuce provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Lentils as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried Lentils Sprouts vs Red Leaf Lettuce:

• 1 pound of Stir-Fried Lentils Sprouts has 12 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium and 8 times more Zinc than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 2.4 times more Calcium, 2.5 times more Selenium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stir-Fried Lentils Sprouts has 7.8 times more Energy, 9.4 times more Carbohydrate and 6.6 times more Protein than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 2.3 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Stir-Fried Sprouted Lentils as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in one pound.