Comparing Nutrients in 300 calories Stir-Fried Lentils Sprouts with Salt VS Boiled Dock with Salt

Weight per 300 calories

• Stir-Fried Lentils Sprouts with Salt: 297g
• Boiled Dock with Salt: 1500g

Stir-Fried Lentils Sprouts with Salt have 5.1 times more energy per 100g than Boiled Dock with Salt. It has average energy density when compared to other foods. Boiled and Drained Dock with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	46.7% 26g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	115% 1.5mg	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	49.8% 199μg	30% 120μg	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	41.6% 37.4mg	438% 395mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	190% 1.7mg	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	115% 9.2mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	318% 1335mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	198% 4.55mg	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	65% 454mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	142% 4815mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	48.7% 731mg	239% 3585mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	5.5% 204g	38% 1404g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts With Salt VS Boiled Dock With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 1.3 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Dock with Salt.
• While 300 kcal of Boiled and Drained Dock with Salt contain 439.4 times more Vitamin A, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 10.5 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• 300 calories of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Lentils Sprouts with Salt vs Boiled Dock with Salt:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 1.9 times more Zinc than Boiled Dock with Salt.
• While 300 kcal of Boiled and Drained Dock with Salt contain 13.7 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 12.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 5.7 times more Potassium, 7.6 times more Selenium, 4.9 times more Sodium and 6.9 times more Water than Stir-Fried Sprouted Lentils with Salt.
• 300 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 1.4 times more Carbohydrate than Boiled Dock with Salt.
• While 300 kcal of Boiled and Drained Dock with Salt contain 7.2 times more Fat than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Boiled Dock with Salt offer comparable quantities of Energy and Protein per 300 calories.