Comparing Nutrients in 7 ounces Leeks VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	4.17% 121kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	21.6% 28g	32.4% 42g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	52% 4.17mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	9.92% 69.5mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.45% 165g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Stir-Fried Lentils Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Leeks versus 7 oz of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Leeks vs Stir-Fried Lentils Sprouts:

• 7 ounces of Leeks have 41.5 times more Vitamin A and 1.4 times more Vitamin B6 than Stir-Fried Lentils Sprouts.
• While 7 oz of Stir-Fried Sprouted Lentils contain 3.7 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Stir-Fried Lentils Sprouts:

• 7 ounces of Leeks have 4.2 times more Calcium and 1.2 times more Water than Stir-Fried Lentils Sprouts.
• While 7 oz of Stir-Fried Sprouted Lentils contain 2.8 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 1.6 times more Potassium and 13.3 times more Zinc than Raw Leeks.
• Both Leeks and Stir-Fried Lentils Sprouts contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• 7 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 2.8 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 7 oz of Stir-Fried Sprouted Lentils contain 1.7 times more Energy, 1.5 times more Carbohydrate and 5.9 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.