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

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Red Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	2.03% 59kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	7.9% 10.3g	74% 96g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	10.8% 6.03g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	189% 1701μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	41% 163μg	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	18.6% 16.8mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	14% 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	68% 5.44mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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% 127mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	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: Red Leaf Lettuce VS Stir-Fried Lentils Sprouts per 1 lb

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

• 1 pound of Red Leaf Lettuce has 187.5 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 3.4 times more Vitamin B1, 3.7 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Red 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 Red 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 Red Leaf Lettuce vs Stir-Fried Lentils Sprouts:

• 1 pound of Red Leaf Lettuce has 2.4 times more Calcium, 2.5 times more Selenium and 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 12 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium and 8 times more Zinc than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 2.3 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 lb of Stir-Fried Sprouted Lentils contains 7.8 times more Energy, 9.4 times more Carbohydrate and 6.6 times more Protein than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Red Leaf Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.