Comparing Nutrients in 7 ounces Leeks VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Leeks	Sprouted Lentils	Recommended Dietary Allowance
Energy	4.17% 121kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	21.6% 28g	33.8% 44g	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	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Leeks	Sprouted Lentils	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	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	11.7% 117mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	52% 4.17mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	9.92% 69.5mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	18.8% 639mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.45% 165g	3.6% 134g	3700g per day for Men 19-50 years

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

• Raw Leeks have 41.5 times more Vitamin A and 1.2 times more Vitamin B6 than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Leeks.
• Both Raw 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 Leeks vs Sprouted Lentils:

• Raw Leeks have 2.4 times more Calcium, 1.7 times more Selenium, 1.8 times more Sodium and 1.2 times more Water than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 2.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 4.9 times more Phosphorus, 1.8 times more Potassium and 12.6 times more Zinc than Raw Leeks.
• Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 2.6 times more Omega 3 than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 1.7 times more Energy, 2.7 times more Omega 6, 1.6 times more Carbohydrate and 6 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.