Comparing Nutrients in 300 calories Stir-Fried Lentils Sprouts VS Roasted Almonds

Weight per 300 calories

• Stir-Fried Lentils Sprouts: 297g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 5.9 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	14.4% 5.47g	38g per day for Men 19-50 years
Protein	46.7% 26g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Roasted Almonds	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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	5.25% 0.068mg	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	6.9% 27.6μg	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% 0mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	61.3% 0.55mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	2% 29.7mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.033% 1.2g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts VS Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Stir-Fried Lentils Sprouts have 16.9 times more Vitamin B1, 2 times more Vitamin B3, 10.5 times more Vitamin B5, 7.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.2 times more Vitamin B2 than Stir-Fried Sprouted Lentils.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Dry Roasted Almonds 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 Roasted Almonds:

• 300 calories of Stir-Fried Lentils Sprouts have 1.8 times more Copper, 4.9 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.2 times more Calcium and 1.3 times more Magnesium than Stir-Fried Sprouted Lentils.
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Lentils Sprouts have 20.7 times more Omega 3, 6 times more Carbohydrate and 2.5 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 19.7 times more Fat, 13 times more Saturated Fat and 13.2 times more Omega 6 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3