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

Weight per 500 calories

• Stir-Fried Lentils Sprouts: 495g
• Sprouted Lentils: 472g

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 or Sprouted Lentils?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	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	81% 105g	80.3% 104g	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	NA	38g per day for Men 19-50 years
Protein	77.8% 43.6g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	1.05% 9.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	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	83% 332μg	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	69.3% 62.4mg	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	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	192% 15.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	108% 757mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	41.4% 1406mg	44.7% 1519mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.5mg	3.46% 52mg	1500mg per day for Men 19-50 years
Zinc	72% 7.92mg	64.8% 7.12mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.6% 318g	3700g per day for Men 19-50 years

Stir-Fried Lentils Sprouts VS Sprouted Lentils Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Sprouted Lentils contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 calories.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Sprouted Lentils contain 1.7 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Stir-Fried Sprouted Lentils and Raw Sprouted Lentils have similar amounts of macro-nutrients per 500 kcal
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in 500 calories.