Comparing Nutrients in 500 calories Stir-Fried Lentils Sprouts with Salt VS Stir-Fried Soybeans Sprouts with Salt

Weight per 500 calories

• Stir-Fried Lentils Sprouts with Salt: 495g
• Stir-Fried Soybeans Sprouts with Salt: 400g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	29% 37.6g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	51.7% 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	127% 508μg	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	53.3% 48mg	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

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	234% 2.1mg	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	192% 15.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	197% 4.53mg	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	123% 864mg	700mg per day for Men 19-50 years
Potassium	41.4% 1406mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	81% 1218mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	72% 7.92mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.26% 269g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts With Salt VS Stir-Fried Soybeans Sprouts With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Stir-Fried Lentils Sprouts with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 500 calories of Stir-Fried Lentils Sprouts with Salt have 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.3 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Lentils Sprouts with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 500 calories of Stir-Fried Lentils Sprouts with Salt have 9.6 times more Iron and 1.2 times more Sodium than Stir-Fried Soybeans Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 4.7 times more Calcium, 1.3 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese and 1.6 times more Potassium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Lentils Sprouts with Salt have 2.8 times more Carbohydrate than Stir-Fried Soybeans Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 12.7 times more Fat than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy and Protein per 500 calories.