Comparing Nutrients in 5 ounces Stir-Fried Lentils Sprouts VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	8.3% 11g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	12.3% 0.16mg	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	8.5% 34μg	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	6.6% 5.95mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Boiled Leeks	Recommended Dietary Allowance
Calcium	2% 20mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	9.76% 0.088mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	15.2% 0.35mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Boiled Leeks per 5 oz

Compare the macro and micronutrient content in 5 oz of Stir-Fried Lentils Sprouts versus 5 oz of Boiled Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stir-Fried Lentils Sprouts vs Boiled Leeks:

• 5 ounces of Stir-Fried Lentils Sprouts have 8.5 times more Vitamin B1, 4.5 times more Vitamin B2, 6 times more Vitamin B3, 7.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 20.5 times more Vitamin A than Stir-Fried Sprouted Lentils.
• 5 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• 5 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stir-Fried Lentils Sprouts vs Boiled Leeks:

• 5 ounces of Stir-Fried Lentils Sprouts have 5.4 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium and 26.7 times more Zinc than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 2.1 times more Calcium and 1.3 times more Water than Stir-Fried Sprouted Lentils.
• 5 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• 5 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Lentils Sprouts have 3.3 times more Energy, 2.8 times more Carbohydrate and 10.9 times more Protein than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 1.9 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 5 ounces of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Stir-Fried Sprouted Lentils as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in five ounces.