Comparing Nutrients in 5 ounces Sprouted Lentils VS 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	5.2% 150kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	1.84% 1.33g	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	1% 0.72g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.1% 1.56g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	8.94% 0.12mg	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	35.4% 142μg	26% 103μg	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	26% 23.4mg	5.83% 5.24mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	2.5% 0.023mg	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	57% 4.55mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	11% 0.25mg	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	35% 245mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.58% 95g	3.66% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sprouted Lentils vs Butterhead Lettuce:

• Raw Sprouted Lentils have 4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Butterhead Lettuce.
• While Raw Butterhead Lettuce contains 83 times more Vitamin A than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sprouted Lentils vs Butterhead Lettuce:

• Raw Sprouted Lentils have 22 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 7.6 times more Zinc than Raw Butterhead Lettuce.
• While Raw Butterhead Lettuce contains 1.4 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Lentils have 8.2 times more Energy, 5.3 times more Omega 6, 9.9 times more Carbohydrate and 6.6 times more Protein than Raw Butterhead Lettuce.
• While Raw Butterhead Lettuce contains 2.2 times more Omega 3 than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.