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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	14.5% 14g	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	14.3% 18.7g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	31% 17.5g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	25.6% 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	33.2% 133μg	63% 252μg	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	26.5% 24mg	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	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	116% 1.05mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	98% 2.25mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Stir-Fried Soybeans Sprouts 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 Stir-Fried Soybeans Sprouts 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 Stir-Fried Soybeans Sprouts with Salt:

• 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B9 than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 7.8 times more Iron than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 5.9 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils with Salt as well as Stir-Fried Sprouted Soybeans 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 2.3 times more Carbohydrate than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 15.8 times more Fat and 1.5 times more Protein than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy per seven ounces.