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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Boiled Dock with Salt per 7 oz

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

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

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 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 Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 87 times more Vitamin A and 2.1 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Boiled Dock with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 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 Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 2.7 times more Calcium, 2.5 times more Magnesium and 1.4 times more Water than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Boiled Dock with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• 7 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 5.1 times more Energy, 7.3 times more Carbohydrate and 4.8 times more Protein than Boiled Dock with Salt.
• 7 ounces of Boiled Dock with Salt provide inadequate amounts of Energy