Comparing Nutrients in 5 ounces Sprouted Lentils VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Lotus Root	13%	1%	86%

Macro Nutrients

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Energy	5.2% 150kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.12% 0.02g	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	18.8% 24.4g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Lotus Root	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	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	28% 0.37mg	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	4.6% 18.4μg	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	69.3% 62.4mg	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

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	40.5% 0.36mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	16% 0.37mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.58% 95g	3.03% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Lotus Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Sprouted Lentils versus 5 oz of Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sprouted Lentils vs Lotus Root:

• 5 ounces of Sprouted Lentils have 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.7 times more Vitamin B9 than Lotus Root.
• While 5 oz of Raw Lotus Root contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sprouted Lentils vs Lotus Root:

• 5 ounces of Sprouted Lentils have 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc than Lotus Root.
• While 5 oz of Raw Lotus Root contain 1.8 times more Calcium, 1.7 times more Potassium and 3.6 times more Sodium than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Lotus Root lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Lentils have 1.4 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 3.4 times more Protein than Lotus Root.
• 5 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Lotus Root provide inadequate amounts of Omega 6 in five ounces.