Comparing Nutrients in 500 calories Cassava VS Stir-Fried Lentils Sprouts

Weight per 500 calories

• Cassava: 313g
• Stir-Fried Lentils Sprouts: 495g

Cassava has 1.6 times more energy per 100g than Stir-Fried Lentils Sprouts. It has above average energy density when compared to other foods. Stir-Fried Sprouted Lentils having average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Cassava	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	81% 105g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	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	15% 5.63g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.25g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	62.5% 0.81mg	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	21% 84.4μg	83% 332μg	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	71.5% 64.4mg	69.3% 62.4mg	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	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	5% 50mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	185% 1.67mg	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	10.5% 0.84mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	108% 2.5mg	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	12% 84.4mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.3% 49.5mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	72% 7.92mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.2% 340g	3700g per day for Men 19-50 years

Cassava VS Stir-Fried Lentils Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 500 calories of Cassava vs Stir-Fried Lentils Sprouts:

• 500 kcal of Stir-Fried Sprouted Lentils contain 4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 8.5 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Stir-Fried Lentils Sprouts:

• 500 kcal of Stir-Fried Sprouted Lentils contain 5.3 times more Copper, 18.2 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 9 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Zinc than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Zinc
• Both Raw Cassava as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stir-Fried Sprouted Lentils contain 3.3 times more Omega 3 and 10.3 times more Protein than Raw Cassava.
• Both Cassava and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 500 calories.