Comparing Nutrients in 1 pound Sprouted Lentils VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Energy	16.6% 481kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	72.6% 40.6g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	39.4% 0.51mg	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	113% 454μg	27.2% 109μg	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	83% 75mg	21% 19mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	31.2% 0.28mg	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	182% 14.6mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	48.7% 1.12mg	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	112% 785mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	62.3% 6.85mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.26% 305g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Boiled Leeks per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Lentils vs Boiled Leeks:

• 1 pound of Sprouted Lentils has 8.8 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B3, 8 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 20.5 times more Vitamin A than Raw Sprouted Lentils.
• 1 pound of Sprouted Lentils have insufficient amounts of Vitamin A
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Lentils vs Boiled Leeks:

• 1 pound of Sprouted Lentils has 5.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium and 25.2 times more Zinc than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 1.3 times more Water than Raw Sprouted Lentils.
• Both Sprouted Lentils and Boiled Leeks contain similar levels of Calcium per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Lentils has 3.4 times more Energy, 2.9 times more Carbohydrate and 11.1 times more Protein than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 1.7 times more Omega 3 than Raw Sprouted Lentils.
• 1 pound of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in one pound.