Comparing Nutrients in 300 calories Boiled Leeks VS Stir-Fried Lentils Sprouts

Weight per 300 calories

• Boiled Leeks: 968g
• Stir-Fried Lentils Sprouts: 297g

Stir-Fried Sprouted Lentils have 3.3 times more energy per unit of mass than Boiled and Drained Leeks, which is average in comparison to other foods. Boiled Leeks having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Leeks or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	48.6% 63g	130g per day for Men 19-50 years
Sugars	28% 20.4g	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	25.5% 9.68g	NA	38g per day for Men 19-50 years
Protein	14% 7.84g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	44% 397μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	37.5% 0.49mg	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	58% 232μg	49.8% 199μg	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	45% 40.6mg	41.6% 37.4mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	29% 290mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	111% 1mg	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	133% 10.6mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	65% 1.5mg	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	23.5% 165mg	65% 454mg	700mg per day for Men 19-50 years
Potassium	24.8% 842mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	3.24% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	43.2% 4.75mg	11mg per day for Men 19-50 years
Water	23.7% 879g	5.5% 204g	3700g per day for Men 19-50 years

Boiled Leeks VS Stir-Fried Lentils Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leeks or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 300 calories of Boiled Leeks vs Stir-Fried Lentils Sprouts:

• 300 calories of Boiled Leeks have 66.8 times more Vitamin A and 2.2 times more Vitamin B6 than Stir-Fried Lentils Sprouts.
• While 300 kcal of Stir-Fried Sprouted Lentils contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled and Drained Leeks.
• Both Boiled Leeks and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Leeks as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leeks vs Stir-Fried Lentils Sprouts:

• 300 calories of Boiled Leeks have 7 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Selenium, 3.3 times more Sodium and 4.3 times more Water than Stir-Fried Lentils Sprouts.
• While 300 kcal of Stir-Fried Sprouted Lentils contain 1.7 times more Copper, 2.8 times more Phosphorus and 8.2 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Stir-Fried Lentils Sprouts contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Boiled Leeks lack sufficient amounts of Zinc
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leeks have 6.1 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 300 kcal of Stir-Fried Sprouted Lentils contain 3.3 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Leeks as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 300 calories.