Comparing Nutrients in 7 ounces Boiled Dock with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	32.4% 42g	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	NA	38g per day for Men 19-50 years
Protein	6.5% 3.63g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	25% 0.33mg	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	3.97% 16μg	33.2% 133μg	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	58% 52mg	27.8% 25mg	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

	Boiled Dock with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	74.3% 0.67mg	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	51.6% 4.13mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	43.3% 1mg	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	14.7% 103mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	5.02% 186g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

• Boiled and Drained Dock with Salt has 87 times more Vitamin A and 2.1 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• While Stir-Fried Sprouted Lentils with Salt contain 6.5 times more Vitamin B1, 2.9 times more Vitamin B3, 15.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Stir-Fried Sprouted Lentils with Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

• Boiled and Drained Dock with Salt has 2.7 times more Calcium, 2.5 times more Magnesium, 1.5 times more Selenium and 1.4 times more Water than Stir-Fried Sprouted Lentils with Salt.
• While Stir-Fried Sprouted Lentils with Salt contain 3 times more Copper, 1.5 times more Iron, 1.7 times more Manganese, 2.9 times more Phosphorus and 9.4 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Stir-Fried Sprouted Lentils with Salt have similar amounts of Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried Sprouted Lentils with Salt contain 5.1 times more Energy, 7.3 times more Carbohydrate and 4.8 times more Protein than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.