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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	32.4% 42g	33.8% 44g	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	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	33.2% 133μg	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	27.8% 25mg	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	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	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	77% 6.15mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	43.4% 304mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	18.8% 639mg	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	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.6% 134g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Sprouted Lentils contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Sprouted Lentils contain 1.8 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Stir-Fried Sprouted Lentils and Raw Sprouted Lentils have similar amounts of macro-nutrients per 7 oz
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.