Comparing Nutrients in 300 calories Stir-Fried Lentils Sprouts VS Sprouted Lentils

Weight per 300 calories

• Stir-Fried Lentils Sprouts: 297g
• Sprouted Lentils: 283g

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 or Sprouted Lentils?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	6.72% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3% 0.51g	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	48.2% 62.7g	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	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	53.8% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	41.4% 0.54mg	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	70.8% 283μg	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	52% 46.7mg	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	7.08% 70.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	115% 9.2mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	62.3% 1.43mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2% 29.7mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	39% 4.27mg	11mg per day for Men 19-50 years
Water	5.5% 204g	5.15% 191g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts VS Sprouted Lentils Nutrients Per 300 Kcal

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

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

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

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

• 300 kcal of Raw Sprouted Lentils contain 1.7 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Stir-Fried Sprouted Lentils and Raw Sprouted Lentils have similar amounts of macro-nutrients per 300 kcal
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in 300 calories.