Comparing Nutrients in 1 pound Sprouted Lentils VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Energy	16.6% 481kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.56% 0.095g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	14.3% 5.44g	38g per day for Men 19-50 years
Protein	72.6% 40.6g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	12.6% 0.11mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	24.7% 0.57mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	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	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	8.26% 305g	11.7% 434g	3700g per day for Men 19-50 years

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

• Raw Sprouted Lentils have 5.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.2 times more Vitamin B3, 6.4 times more Vitamin B5, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 12.5 times more Vitamin A than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Lentils vs Iceberg Lettuce:

• Raw Sprouted Lentils have 1.4 times more Calcium, 14.1 times more Copper, 7.8 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 8.7 times more Phosphorus, 2.3 times more Potassium, 6 times more Selenium and 10.1 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Water than Raw Sprouted Lentils.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Lentils have 7.6 times more Energy, 8.6 times more Omega 6, 7.5 times more Carbohydrate and 10 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Omega 3 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.