Comparing Nutrients in 1 pound Almonds VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Almonds	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	91% 2626kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	74% 96g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Almonds	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	122% 1220mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.42% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Stir-Fried Lentils Sprouts:

• Almonds have 12.6 times more Vitamin B2 and 3 times more Vitamin B3 than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 1.5 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Stir-Fried Sprouted Lentils have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Stir-Fried Lentils Sprouts:

• Almonds have 19.2 times more Calcium, 3.1 times more Copper, 7.7 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 2 times more Zinc than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 15.6 times more Water than Almonds.
• Both Almonds and Stir-Fried Sprouted Lentils have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.7 times more Energy, 111 times more Fat, 71.7 times more Saturated Fat, 74.2 times more Omega 6 and 2.4 times more Protein than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 11.7 times more Omega 3 than Almonds.
• Both Almonds and Stir-Fried Sprouted Lentils have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Stir-Fried Sprouted Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.