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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	2.35% 68kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	74% 96g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	186% 1678μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	57.2% 0.74mg	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	43% 172μg	76% 304μg	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	46.4% 41.7mg	63.5% 57mg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	170% 1.53mg	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	48.8% 3.9mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	99% 2.28mg	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	18.8% 132mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	38% 1288mg	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	8.47% 127mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	11.6% 431g	8.42% 312g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Green Leaf Lettuce has 185 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 3.1 times more Vitamin B1, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Green Leaf Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Green Leaf Lettuce has 2.6 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 11.6 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Zinc than Raw Green Leaf Lettuce.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Green Leaf Lettuce as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Leaf Lettuce has 1.7 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 6.7 times more Energy, 7.4 times more Carbohydrate and 6.5 times more Protein than Raw Green Leaf Lettuce.
• 1 pound of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Green Leaf Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.