Comparing Nutrients in 5 ounces Stir-Fried Lentils Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	4.94% 143kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	21.8% 28.3g	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	22.3% 12.5g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	22.8% 0.3mg	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	23.7% 95μg	4.25% 17μg	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	20% 18mg	0% 0mg	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	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	20.3% 0.18mg	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	55% 4.4mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	17.4% 0.4mg	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	31% 217mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	20.6% 702mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	23.4% 352mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	2.63% 97g	2.96% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Stir-Fried Sprouted Lentils with Salt have 2.6 times more Vitamin B1, 6.4 times more Vitamin B2, 9.2 times more Vitamin B3, 5.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 1.3 times more Vitamin B6 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Stir-Fried Sprouted Lentils with Salt have 1.8 times more Calcium, 2.6 times more Copper, 7.2 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 1.7 times more Potassium and 1.5 times more Selenium than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stir-Fried Sprouted Lentils with Salt have 1.2 times more Energy, 5.8 times more Omega 3 and 5.1 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.