Comparing Nutrients in 500 calories Stir-Fried Lentils Sprouts with Salt VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Stir-Fried Lentils Sprouts with Salt: 495g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 5.9 times more energy per unit of mass than Stir-Fried Sprouted Lentils with Salt, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts with Salt having average energy density.

Which food has more nutrients per 500 calories - Stir-Fried Lentils Sprouts with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	NA	23.6% 8.95g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	51.5% 0.67mg	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	83% 332μg	49.4% 198μg	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	69.3% 62.4mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	169% 1.52mg	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	192% 15.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	76.4% 1.76mg	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	108% 757mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	41.4% 1406mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	81% 1218mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	72% 7.92mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried Lentils Sprouts with Salt vs Oil Roasted Sunflower Seeds:

• Stir-Fried Sprouted Lentils with Salt have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 67.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B5 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried Lentils Sprouts with Salt vs Oil Roasted Sunflower Seeds:

• Stir-Fried Sprouted Lentils with Salt have 4.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 3.4 times more Potassium, 480.6 times more Sodium, 1.8 times more Zinc and 261.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 22.2 times more Selenium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Sprouted Lentils with Salt have 2.5 times more Omega 3, 5.4 times more Carbohydrate and 2.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 19.4 times more Fat, 22.8 times more Saturated Fat and 35.2 times more Omega 6 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Stir-Fried Sprouted Lentils with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.