Comparing Nutrients in 1 pound Sprouted Lentils VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sprouted Lentils	Potato Skin	Recommended Dietary Allowance
Energy	16.6% 481kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.85% 0.15g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	72.6% 40.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Potato Skin	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	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	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.26% 305g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Lentils vs Potato Skin:

• 1 pound of Sprouted Lentils has 10.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Vitamin B6 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Potato Skin provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sprouted Lentils as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Lentils vs Potato Skin:

• 1 pound of Sprouted Lentils has 1.6 times more Magnesium, 4.6 times more Phosphorus and 4.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Potassium than Raw Sprouted Lentils.
• Both Sprouted Lentils and Potato Skin contain similar levels of Calcium, Copper, Iron and Manganese per one pound.
• Both Raw Sprouted Lentils as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Lentils has 1.8 times more Energy, 3.8 times more Omega 3, 1.8 times more Carbohydrate and 3.5 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.