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

Weight per 300 calories

• Stir-Fried Lentils Sprouts with Salt: 297g
• Stir-Fried Soybeans Sprouts with Salt: 240g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts 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	17.6% 17g	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	17.4% 22.6g	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	5.05% 1.92g	38g per day for Men 19-50 years
Protein	46.7% 26g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	31% 0.4mg	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	76.2% 305μg	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	32% 29mg	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	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	141% 1.26mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	118% 2.7mg	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	74% 518mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	2.6% 1.44μg	55μg per day for Men 19-50 years
Sodium	48.7% 731mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	5.5% 204g	4.36% 161g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.3 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Soybeans with Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with 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 Stir-Fried Soybeans Sprouts with Salt:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 9.6 times more Iron and 1.2 times more Sodium than Stir-Fried Soybeans Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Soybeans with Salt contain 4.7 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese and 1.6 times more Potassium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Lentils Sprouts with Salt have 2.8 times more Carbohydrate than Stir-Fried Soybeans Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Soybeans with Salt contain 12.7 times more Fat than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy and Protein per 300 calories.