Comparing Nutrients in 500 calories Sprouted Lentils VS Butterhead Lettuce

Weight per 500 calories

• Sprouted Lentils: 472g
• Butterhead Lettuce: 3846g

Sprouted Lentils have 8.2 times more energy per 100g than Butterhead Lettuce. It has average energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Sprouted Lentils	Butterhead Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	200% 3.2g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	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	27% 19.6g	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	% 16.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	111% 42.3g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	709% 6385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	243% 3.15mg	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	118% 472μg	702% 2808μg	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	86.5% 78mg	158% 142mg	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	46% 6.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3279% 3935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	11.8% 118mg	135% 1346mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	68.4% 0.62mg	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	189% 15mg	596% 47.7mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	299% 6.9mg	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	117% 816mg	181% 1269mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	269% 9154mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	3.46% 52mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	64.8% 7.12mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	8.6% 318g	99% 3678g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce contains 676.8 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 6 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sprouted Lentils vs Butterhead Lettuce:

• Raw Sprouted Lentils have 2.7 times more Copper than Raw Butterhead Lettuce.
• While Raw Butterhead Lettuce contains 11.4 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 6 times more Potassium, 8.2 times more Selenium, 3.7 times more Sodium and 11.6 times more Water than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sprouted Lentils have 1.2 times more Carbohydrate than Raw Butterhead Lettuce.
• While Raw Butterhead Lettuce contains 3.3 times more Fat, 17.8 times more Omega 3 and 1.5 times more Omega 6 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.