Comparing Nutrients in 1 pound Sprouted Lentils VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	16.6% 481kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.64% 0.11g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	15.5% 5.9g	38g per day for Men 19-50 years
Protein	72.6% 40.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	31.4% 0.41mg	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	43% 172μg	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	46.4% 41.7mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	477% 573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	11.3% 113mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	14.6% 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	182% 14.6mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	49.3% 1.13mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	62.3% 6.85mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	8.26% 305g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Green Leaf Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Lentils vs Green Leaf Lettuce:

• 1 pound of Sprouted Lentils has 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Green Leaf Lettuce.
• While 1 lb of Raw Green Leaf Lettuce contains 185 times more Vitamin A than Raw Sprouted Lentils.
• 1 pound of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Lentils vs Green Leaf Lettuce:

• 1 pound of Sprouted Lentils has 12.1 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium and 8.4 times more Zinc than Green Leaf Lettuce.
• While 1 lb of Raw Green Leaf Lettuce contains 1.4 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Lentils has 7.1 times more Energy, 7.7 times more Carbohydrate and 6.6 times more Protein than Green Leaf Lettuce.
• While 1 lb of Raw Green Leaf Lettuce contains 1.5 times more Omega 3 than Raw Sprouted Lentils.
• 1 pound of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in one pound.