Comparing Nutrients in 5 ounces Romaine Lettuce VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Romaine Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Energy	0.83% 24kcal	5.2% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	3.6% 4.66g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	1.56% 1.13g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.74g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	48% 193μg	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	6.3% 5.67mg	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	1.23% 0.18mg	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

	Romaine Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	17% 1.37mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Sprouted Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Romaine 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 Romaine Lettuce vs Sprouted Lentils:

• 5 ounces of Romaine Lettuce have 218 times more Vitamin A and 1.4 times more Vitamin B9 than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 5 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• 5 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine 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 Romaine Lettuce vs Sprouted Lentils:

• 5 ounces of Romaine Lettuce have 1.3 times more Calcium and 1.4 times more Water than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 7.3 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 5.8 times more Phosphorus, 1.3 times more Potassium and 6.6 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine 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 Romaine Lettuce have 3 times more Omega 3 than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 6.2 times more Energy, 6.7 times more Carbohydrate and 7.3 times more Protein than Raw Cos Or Romaine Lettuce.
• 5 ounces of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cos Or Romaine Lettuce as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in five ounces.