Comparing Nutrients in 7 ounces Sprouted Lentils VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Energy	7.25% 210kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.25% 0.042g	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	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	NA	6.27% 2.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	5.5% 0.05mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	10.8% 0.25mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.6% 134g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Iceberg Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Lentils vs Iceberg Lettuce:

• 7 ounces of Sprouted Lentils have 5.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.2 times more Vitamin B3, 6.4 times more Vitamin B5, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.9 times more Vitamin C than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain 12.5 times more Vitamin A than Raw Sprouted Lentils.
• 7 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Lentils vs Iceberg Lettuce:

• 7 ounces of Sprouted Lentils have 1.4 times more Calcium, 14.1 times more Copper, 7.8 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 8.7 times more Phosphorus, 2.3 times more Potassium and 10.1 times more Zinc than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain 1.4 times more Water than Raw Sprouted Lentils.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Lentils have 7.6 times more Energy, 7.5 times more Carbohydrate and 10 times more Protein than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain 1.4 times more Omega 3 than Raw Sprouted Lentils.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Sprouted Lentils as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Lentils VS Iceberg Lettuce

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

Sprouted lentils are a great source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, iceberg lettuce is low in calories and a good source of hydration due to its high water content, but it lacks the same level of nutrients as sprouted lentils.

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

Both sprouted lentils and iceberg lettuce can be beneficial for weight loss due to their low calorie and high fiber content. However, sprouted lentils are a better choice as they are higher in protein, which can help keep you feeling full and satisfied for longer periods of time. Additionally, sprouted lentils provide more nutrients such as iron, folate, and antioxidants compared to iceberg lettuce. Incorporating a variety of plant-based foods like sprouted lentils into your diet can support weight loss and overall health.

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

You should eat more sprouted lentils to gain more muscles while training consistently. Lentils are a great source of plant-based protein, which is essential for muscle growth and repair. Additionally, lentils are rich in fiber, vitamins, and minerals that support overall health and athletic performance. Iceberg lettuce, on the other hand, is low in calories and protein, so it is not the best choice for muscle building.

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

Producing sprouted lentils has a lower environmental impact compared to iceberg lettuce. Lentils require less water, land, and energy to grow, and they also have a higher protein content per calorie, making them a more sustainable and nutrient-dense option.