Comparing Nutrients in 7 ounces Stir-Fried Lentils Sprouts with Salt VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.14% 0.14g	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	16.5% 21.4g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	31% 17.5g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	27.3% 0.36mg	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	7.44% 29.8μg	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	66% 59.5mg	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	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	44.5% 0.4mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	46.5% 1.07mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	0.29% 9.92mg	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	32% 478mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.7% 136g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Cooked Tree Fern 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 Cooked Tree Fern 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 Cooked Tree Fern with Salt:

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have more Vitamin B1, 9.1 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.4 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Cooked Tree Fern with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Stir-Fried Sprouted Lentils with Salt as well as Cooked Tree Fern 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 Cooked Tree Fern with Salt:

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 1.7 times more Copper, 19.4 times more Iron, 7 times more Magnesium, 38.3 times more Phosphorus, 56.8 times more Potassium and 5.2 times more Zinc than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 1.3 times more Water than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Cooked Tree Fern with Salt contain similar levels of Manganese and Sodium per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Stir-Fried Sprouted Lentils with Salt as well as Cooked Tree Fern with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Lentils Sprouts with Salt have 2.5 times more Energy, 2 times more Carbohydrate and 30.3 times more Protein than Cooked Tree Fern with Salt.
• 7 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein