Comparing Nutrients in 7 ounces Sprouted Lentils VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	7.25% 210kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	33.8% 44g	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	31.8% 17.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	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	37.7% 0.45mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	49.6% 198μg	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	36.4% 32.7mg	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

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	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	79.6% 6.37mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	43.7% 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	49% 343mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	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	1.46% 22mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 134g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Green Leaf Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Lentils 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 Sprouted Lentils vs Green Leaf Lettuce:

• 7 ounces of Sprouted Lentils have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 185 times more Vitamin A than Raw Sprouted Lentils.
• 7 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw 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 Sprouted Lentils vs Green Leaf Lettuce:

• 7 ounces of Sprouted Lentils have 12.1 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium and 8.4 times more Zinc than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.4 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw 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 Sprouted Lentils have 7.1 times more Energy, 7.7 times more Carbohydrate and 6.6 times more Protein than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.5 times more Omega 3 than Raw Sprouted Lentils.
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Lentils VS Green Leaf Lettuce

What are the health benefits of Sprouted Lentils compared to Green Leaf Lettuce?

Sprouted lentils are a great source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may have higher nutrient levels compared to unsprouted lentils. Green leaf lettuce, on the other hand, is low in calories and rich in vitamins A, C, and K. Both are nutritious options, but sprouted lentils provide more protein and fiber, while green leaf lettuce is a good source of vitamins and minerals.

Can I lose weight easier by eating more Sprouted Lentils or Green Leaf Lettuce?

Both sprouted lentils and green leaf lettuce can be beneficial for weight loss due to their high fiber content and low calorie density. However, sprouted lentils are higher in protein and can help keep you feeling full and satisfied for longer periods of time. Including a variety of plant-based foods in your diet, such as sprouted lentils and green leaf lettuce, can support weight loss by providing essential nutrients and promoting overall health.

Should I eat more Sprouted Lentils or more Green Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both sprouted lentils and green leaf lettuce are good sources of protein, but sprouted lentils contain a higher amount of protein per serving compared to green leaf lettuce. Therefore, incorporating more sprouted lentils into your diet may be more beneficial for muscle gain. Additionally, be sure to include a variety of plant-based protein sources, whole grains, and vegetables to support muscle growth and overall health.

What is the environmental impact of producing Sprouted Lentils compared to Green Leaf Lettuce?

Sprouted lentils have a lower environmental impact compared to green leaf lettuce. Lentils require less water, land, and resources to grow compared to lettuce. Additionally, lentils are nitrogen-fixing crops, which can improve soil health and reduce the need for synthetic fertilizers. Overall, incorporating sprouted lentils into your diet can be a more sustainable choice for the environment.