Comparing Nutrients in 300 calories Stir-Fried Lentils Sprouts with Salt VS Toasted Sunflower Seeds

Weight per 300 calories

• Stir-Fried Lentils Sprouts with Salt: 297g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.1 times more energy per unit of mass than Stir-Fried Sprouted Lentils with Salt, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	107% 18g	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	7.68% 9.98g	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	14.7% 5.57g	38g per day for Men 19-50 years
Protein	46.7% 26g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	48.7% 731mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.013% 0.48g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts With Salt VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Stir-Fried Lentils Sprouts with Salt vs Toasted Sunflower Seeds:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 55.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B5 than Stir-Fried Sprouted Lentils with Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Lentils Sprouts with Salt vs Toasted Sunflower Seeds:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 2.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 3.5 times more Potassium, 502.6 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• Both Stir-Fried Lentils Sprouts with Salt and Toasted Sunflower Seeds contain similar levels of Copper and Phosphorus per 300 calories.
• Both Stir-Fried Sprouted Lentils with Salt as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 2.7 times more Omega 3, 6.3 times more Carbohydrate and 3.1 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 20.6 times more Fat, 18.3 times more Saturated Fat and 36.8 times more Omega 6 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts with Salt provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3