Comparing Nutrients in 7 ounces Sprouted Lentils VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Lotus Root	13%	1%	86%

Macro Nutrients

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Energy	7.25% 210kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	33.8% 44g	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	31.8% 17.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	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	37.7% 0.45mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	49.6% 198μg	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	36.4% 32.7mg	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

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	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	79.6% 6.37mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	43.7% 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	49% 343mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	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	1.46% 22mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 134g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Lotus Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Lentils 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 Sprouted Lentils vs Lotus Root:

• 7 ounces of Sprouted Lentils have 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.7 times more Vitamin B9 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw 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 Sprouted Lentils vs Lotus Root:

• 7 ounces of Sprouted Lentils have 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc than Lotus Root.
• While 7 oz of Raw Lotus Root contain 1.8 times more Calcium, 1.7 times more Potassium and 3.6 times more Sodium than Raw Sprouted Lentils.
• Both Raw 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 Sprouted Lentils have 1.4 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 3.4 times more Protein than Lotus Root.
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Lotus Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Lentils VS Lotus Root

What are the health benefits of Sprouted Lentils compared to Lotus Root?

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, lotus root is low in calories and rich in vitamin C, fiber, and various antioxidants. Both are nutritious options, but sprouted lentils may provide more protein and overall nutrient density.

Can I lose weight easier by eating more Sprouted Lentils or Lotus Root?

Both sprouted lentils and lotus root can be beneficial for weight loss due to their high fiber content and low calorie density. However, sprouted lentils may be more effective for weight loss as they are higher in protein, which can help increase feelings of fullness and boost metabolism. Additionally, sprouted lentils are a good source of plant-based iron and other essential nutrients. Incorporating a variety of whole plant foods, including sprouted lentils, into your diet can support weight loss and overall health.

Should I eat more Sprouted Lentils or more Lotus Root to gain more muscles while training consistently?

To gain more muscles while training consistently, I recommend incorporating more sprouted lentils into your diet. Lentils are a great plant-based source of protein, which is essential for muscle growth and repair. Additionally, sprouting lentils can increase their nutrient content and make them easier to digest. Lotus root is a nutritious vegetable, but it is lower in protein compared to lentils.

What is the environmental impact of producing Sprouted Lentils compared to Lotus Root?

Sprouted lentils have a lower environmental impact compared to lotus root. Lentils require less water, land, and energy to grow, making them a more sustainable choice. Additionally, lentils are a good source of plant-based protein and fiber, making them a nutritious option for a vegan diet.