Comparing Nutrients in 7 ounces Sprouted Lentils VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	7.25% 210kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	3.6% 0.4mg	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 Red Leaf Lettuce per 7 oz

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

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

• 7 ounces of Sprouted Lentils have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.5 times more Vitamin C than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 187.5 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 Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Lentils vs Red Leaf Lettuce:

• 7 ounces of Sprouted Lentils have 12.6 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 6.2 times more Phosphorus, 1.7 times more Potassium and 7.6 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 2.5 times more Selenium and 1.4 times more Water than Raw Sprouted Lentils.
• 7 ounces of Sprouted Lentils lack sufficient amounts of Selenium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Lentils have 8.2 times more Energy, 9.8 times more Carbohydrate and 6.7 times more Protein than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 2.1 times more Omega 3 than Raw Sprouted Lentils.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Sprouted Lentils as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Lentils VS Red Leaf Lettuce

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

Sprouted lentils are a great source of plant-based protein, fiber, and various vitamins and minerals such as folate and iron. They also contain enzymes that can aid in digestion and may help improve nutrient absorption. Red leaf lettuce, on the other hand, is rich in antioxidants, vitamins A and K, and minerals like potassium and calcium. Both are nutritious choices, but sprouted lentils offer more protein and fiber compared to red leaf lettuce.

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

Both sprouted lentils and red leaf lettuce can be beneficial for weight loss due to their low calorie and high fiber content. However, sprouted lentils are higher in protein and can help keep you feeling full for longer, making them a great option for weight loss. Additionally, sprouted lentils are rich in nutrients like iron, folate, and antioxidants, which can support overall health and weight management. Incorporating a variety of plant-based foods like sprouted lentils and red leaf lettuce into your diet can help you achieve your weight loss goals.

Should I eat more Sprouted Lentils or more Red 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 red leaf lettuce are nutritious choices, but sprouted lentils are higher in protein and essential amino acids, making them a better option for muscle building. Incorporating a variety of plant-based protein sources such as lentils, beans, tofu, and tempeh into your diet can help support muscle growth and recovery.

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

Sprouted lentils have a lower environmental impact compared to red leaf lettuce. Lentils require less water, land, and energy to grow, and they also have a smaller carbon footprint. Additionally, lentils are a nitrogen-fixing crop, which can help improve soil health and reduce the need for synthetic fertilizers.