Comparing Nutrients in 300 calories Romaine Lettuce VS Stir-Fried Lentils Sprouts

Weight per 300 calories

• Romaine Lettuce: 1765g
• Stir-Fried Lentils Sprouts: 297g

Stir-Fried Sprouted Lentils have 5.9 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is average in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	125% 2g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	48.6% 63g	130g per day for Men 19-50 years
Sugars	29% 21g	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	19.5% 14g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	98% 37g	NA	38g per day for Men 19-50 years
Protein	38.8% 21.7g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	855% 7694μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.52mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	37.5% 0.49mg	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	600% 2400μg	49.8% 199μg	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	78.4% 70.6mg	41.6% 37.4mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1507% 1809μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	58.2% 582mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	214% 17mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	65% 1.5mg	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	75.6% 529mg	65% 454mg	700mg per day for Men 19-50 years
Potassium	128% 4359mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	13% 7.06μg	3.24% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	43.2% 4.75mg	11mg per day for Men 19-50 years
Water	45% 1670g	5.5% 204g	3700g per day for Men 19-50 years

Romaine Lettuce VS Stir-Fried Lentils Sprouts Nutrients Per 300 Kcal

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

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

• 300 calories of Romaine Lettuce have 1295.2 times more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 12.1 times more Vitamin B9 and 1.9 times more Vitamin C than Stir-Fried Lentils Sprouts.
• 300 calories of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Romaine Lettuce have 14 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 5.2 times more Potassium, 4 times more Selenium, 4.8 times more Sodium and 8.2 times more Water than Stir-Fried Lentils Sprouts.
• Both Romaine Lettuce and Stir-Fried Lentils Sprouts contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Romaine Lettuce have 19.2 times more Omega 3 than Stir-Fried Lentils Sprouts.
• Both Romaine Lettuce and Stir-Fried Lentils Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Cos Or Romaine Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 300 calories.