Comparing Nutrients in 7 ounces Stir-Fried Lentils Sprouts VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.28% 0.048g	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	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	NA	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.8% 2.58g	38g per day for Men 19-50 years
Protein	31% 17.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	13.7% 0.18mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	6.4% 0.058mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	11.3% 385mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.7% 136g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Stir-Fried Lentils Sprouts vs Green Leaf Lettuce:

• 7 ounces of Stir-Fried Lentils Sprouts have 3.1 times more Vitamin B1, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 185 times more Vitamin A than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Green Leaf Lettuce provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Lentils as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Lentils Sprouts vs Green Leaf Lettuce:

• 7 ounces of Stir-Fried Lentils Sprouts have 11.6 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Zinc than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 2.6 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
• 7 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Stir-Fried Sprouted Lentils as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Lentils Sprouts have 6.7 times more Energy, 7.4 times more Carbohydrate and 6.5 times more Protein than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.7 times more Omega 3 than Stir-Fried Sprouted Lentils.
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Stir-Fried Sprouted Lentils as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.