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

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Iceberg Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	10.4% 13.5g	74% 96g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	NA	38g per day for Men 19-50 years
Protein	7.3% 4.1g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	13% 91mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	11.7% 434g	8.42% 312g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Iceberg 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 Iceberg Lettuce vs Stir-Fried Lentils Sprouts:

• 1 pound of Iceberg Lettuce has 12.5 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 9.8 times more Vitamin B3, 6.3 times more Vitamin B5, 3.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 pound of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Iceberg 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 Iceberg Lettuce vs Stir-Fried Lentils Sprouts:

• 1 pound of Iceberg Lettuce has 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 13.5 times more Copper, 7.6 times more Iron, 5 times more Magnesium, 4 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium and 10.7 times more Zinc than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Magnesium and Zinc
• Both Raw Iceberg Lettuce as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Iceberg Lettuce has 1.5 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 7.2 times more Energy, 7.2 times more Carbohydrate and 9.8 times more Protein than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Iceberg Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.