Comparing Nutrients in 500 calories Leeks VS Sprouted Lentils

Weight per 500 calories

• Leeks: 820g
• Sprouted Lentils: 472g

Raw Sprouted Lentils have 1.7 times more energy per unit of mass than Raw Leeks, which is average in comparison to other foods. Leeks having low energy density.

Which food has more nutrients per 500 calories - Leeks or Sprouted Lentils?

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Leeks	Sprouted Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	80.3% 104g	130g per day for Men 19-50 years
Sugars	44% 32g	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	39% 14.8g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Leeks	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	1.05% 9.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	69% 0.9mg	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	131% 525μg	118% 472μg	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	109% 98mg	86.5% 78mg	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	50.3% 7.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Sprouted Lentils	Recommended Dietary Allowance
Calcium	48.4% 484mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	184% 1.66mg	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	215% 17.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	54.6% 230mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	104% 2.4mg	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	41% 287mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	43.4% 1475mg	44.7% 1519mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	3.46% 52mg	1500mg per day for Men 19-50 years
Zinc	8.94% 0.98mg	64.8% 7.12mg	11mg per day for Men 19-50 years
Water	18.4% 680g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Leeks vs Sprouted Lentils:

• Raw Leeks have 72.1 times more Vitamin A, 2.1 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Leeks.
• Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Leeks vs Sprouted Lentils:

• Raw Leeks have 4.1 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 2.9 times more Selenium, 3.2 times more Sodium and 2.1 times more Water than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 1.7 times more Copper, 2.8 times more Phosphorus and 7.2 times more Zinc than Raw Leeks.
• Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Leeks have 4.5 times more Omega 3 than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 1.6 times more Omega 6 and 3.4 times more Protein than Raw Leeks.
• Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.