Comparing Nutrients in 500 calories Sprouted Lentils VS Iceberg Lettuce

Weight per 500 calories

• Sprouted Lentils: 472g
• Iceberg Lettuce: 3571g

Sprouted Lentils have 7.6 times more energy per 100g than Iceberg Lettuce. It has average energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Sprouted Lentils or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	11.2% 0.18g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	4.4% 0.75g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	97% 70.4g	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	49.3% 35.7g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	115% 1.5mg	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	259% 1036μg	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	111% 100mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	11.8% 118mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	99% 0.89mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	194% 4.46mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.46% 52mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	64.8% 7.12mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	8.6% 318g	92% 3416g	3700g per day for Men 19-50 years

Sprouted Lentils VS Iceberg Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Lentils or Iceberg Lettuce?

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

• 500 calories of Sprouted Lentils have 1.2 times more Vitamin B3 than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 94.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sprouted Lentils.
• Both Sprouted Lentils and Iceberg Lettuce provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sprouted Lentils have 1.9 times more Copper and 1.3 times more Zinc than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 5.5 times more Calcium, 1.4 times more Magnesium, 1.9 times more Manganese, 3.3 times more Potassium, 6.9 times more Sodium and 10.8 times more Water than Raw Sprouted Lentils.
• Both Sprouted Lentils and Iceberg Lettuce contain similar levels of Iron and Phosphorus per 500 calories.
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Lentils have 1.3 times more Protein than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 10.4 times more Omega 3 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Iceberg Lettuce offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 500 calories.