Comparing Nutrients in 5 ounces Butterhead Lettuce VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	23% 30g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	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	1% 0.72g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	3.4% 1.9g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	26% 235μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	18% 0.23mg	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	26% 103μg	23.7% 95μg	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	5.83% 5.24mg	20% 18mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	53% 0.48mg	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	22% 1.76mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	31% 0.71mg	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	6.7% 46.8mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	12% 403mg	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	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.66% 136g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Stir-Fried Lentils Sprouts:

• Raw Butterhead Lettuce has 83 times more Vitamin A than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Stir-Fried Lentils Sprouts:

• Raw Butterhead Lettuce has 2.5 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 21.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus and 8 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Stir-Fried Sprouted Lentils have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butterhead Lettuce has 2.4 times more Omega 3 than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 7.8 times more Energy, 9.5 times more Carbohydrate and 6.5 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.