Comparing Nutrients in 5 ounces Butterhead Lettuce VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Butterhead Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	5.2% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.5% 0.26g	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	24% 31.4g	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	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Sprouted Lentils	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	20.7% 0.27mg	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	35.4% 142μg	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	26% 23.4mg	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	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	55.4% 0.5mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	31% 0.72mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	13.4% 456mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.66% 136g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Sprouted Lentils per 5 oz

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

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

• 5 ounces of Butterhead Lettuce have 83 times more Vitamin A than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 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.
• 5 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Butterhead Lettuce have 1.4 times more Calcium and 1.4 times more Water than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 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.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Butterhead Lettuce have 2.2 times more Omega 3 than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 8.2 times more Energy, 9.9 times more Carbohydrate and 6.6 times more Protein than Raw Butterhead Lettuce.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in five ounces.