Comparing Nutrients in 300 calories Sprouted Lentils VS Lotus Root

Weight per 300 calories

• Sprouted Lentils: 283g
• Lotus Root: 405g

Sprouted Lentils have 1.4 times more energy per 100g than Lotus Root. It has average energy density when compared to other foods. Raw Lotus Root having average energy density.

Discover which food has more nutrients per 300 calories - Sprouted Lentils or Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Lotus Root	13%	1%	86%

Macro Nutrients

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.72% 0.11g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	53.7% 70g	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	52.3% 20g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.63% 5.66μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	80.5% 1.05mg	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	70.8% 283μg	13% 52.7μg	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	52% 46.7mg	198% 178mg	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

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Calcium	7.08% 70.8mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	116% 1.04mg	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	114% 9.1mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	62.3% 1.43mg	46% 1.06mg	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	70% 490mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	39% 4.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.15% 191g	8.67% 321g	3700g per day for Men 19-50 years

Sprouted Lentils VS Lotus Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sprouted Lentils or Lotus Root?

Lets compare vitamin content per 300 calories of Sprouted Lentils vs Lotus Root:

• 300 calories of Sprouted Lentils have 2 times more Vitamin B3 and 5.4 times more Vitamin B9 than Lotus Root.
• While 300 kcal of Raw Lotus Root contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Sprouted Lentils.
• Both Sprouted Lentils and Lotus Root provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Raw Sprouted Lentils as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sprouted Lentils vs Lotus Root:

• 300 calories of Sprouted Lentils have 1.9 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus and 2.7 times more Zinc than Lotus Root.
• While 300 kcal of Raw Lotus Root contain 2.6 times more Calcium, 2.5 times more Potassium, 5.2 times more Sodium and 1.7 times more Water than Raw Sprouted Lentils.
• Both Sprouted Lentils and Lotus Root contain similar levels of Copper and Magnesium per 300 calories.
• Both Raw Sprouted Lentils as well as Raw Lotus Root lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Lentils have 4.4 times more Omega 3 and 2.4 times more Protein than Lotus Root.
• Both Sprouted Lentils and Lotus Root offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Lotus Root provide inadequate amounts of Omega 6 in 300 calories.