Comparing Nutrients in 5 ounces Stir-Fried Lentils Sprouts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.94% 143kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Stir-Fried Lentils Sprouts vs Toasted Sunflower Seeds:

• 5 ounces of Stir-Fried Lentils Sprouts have 9 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3.5 times more Vitamin B3, 12.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stir-Fried Lentils Sprouts vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 5.4 times more Copper, 2.2 times more Iron, 3.7 times more Magnesium, 4.2 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium and 3.3 times more Zinc than Stir-Fried Sprouted Lentils.
• 5 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, 126.2 times more Fat, 112.3 times more Saturated Fat, 2.3 times more Omega 3, 225.2 times more Omega 6 and 2 times more Protein than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stir-Fried Lentils Sprouts provide inadequate amounts of Omega 6