Comparing Nutrients in 7 ounces Boiled Leeks VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Boiled Leeks	Sprouted Lentils	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	33.8% 44g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	2.87% 1.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	29% 0.38mg	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	12% 47.6μg	49.6% 198μg	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	9.26% 8.33mg	36.4% 32.7mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Sprouted Lentils	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	77.6% 0.7mg	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	27.3% 2.2mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	43.7% 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	4.8% 33.7mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	5.08% 173mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Leeks vs Sprouted Lentils:

• Boiled and Drained Leeks have 20.5 times more Vitamin A than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 8.8 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B3, 8 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Leeks vs Sprouted Lentils:

• Boiled and Drained Leeks have 1.3 times more Water than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 5.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium and 25.2 times more Zinc than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Sprouted Lentils have similar amounts of Calcium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Leeks have 1.7 times more Omega 3 than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 3.4 times more Energy, 4 times more Omega 6, 2.9 times more Carbohydrate and 11.1 times more Protein than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.