Comparing Nutrients in 7 ounces Stir-Fried Lentils Sprouts VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Lotus Root	13%	1%	86%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Lotus Root	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.16% 0.028g	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	26.3% 34g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	31% 17.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	39.4% 0.51mg	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	6.45% 25.8μg	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	97% 87.3mg	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	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	Lotus Root	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	56.7% 0.51mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	22.5% 0.52mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.7% 136g	4.24% 157g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Stir-Fried Lentils Sprouts have 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.2 times more Vitamin B9 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Sprouted Lentils as well as Raw Lotus Root 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 Lotus Root:

• 7 ounces of Stir-Fried Lentils Sprouts have 1.3 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Zinc than Lotus Root.
• While 7 oz of Raw Lotus Root contain 3.2 times more Calcium, 2 times more Potassium and 4 times more Sodium than Stir-Fried Sprouted Lentils.
• 7 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Lotus Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Lentils Sprouts have 1.4 times more Energy, 5.8 times more Omega 3, 1.2 times more Carbohydrate and 3.4 times more Protein than Lotus Root.
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Lentils as well as Raw Lotus Root provide inadequate amounts of Omega 6 in seven ounces.