Comparing Nutrients in 7 ounces Sprouted Lentils VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sprouted Lentils	Dried Beechnuts	Recommended Dietary Allowance
Energy	7.25% 210kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	215% 36.5g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Lentils vs Dried Beechnuts:

• 7 ounces of Sprouted Lentils have 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Sprouted Lentils.
• Both Sprouted Lentils and Dried Beechnuts provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• Both Raw Sprouted Lentils as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sprouted Lentils vs Dried Beechnuts:

• 7 ounces of Sprouted Lentils have 25 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus and 4.2 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Copper, 2.7 times more Manganese, 3.2 times more Potassium and 3.5 times more Sodium than Raw Sprouted Lentils.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Lentils have 1.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.4 times more Energy, 90.9 times more Fat, 100.3 times more Saturated Fat, 44.7 times more Omega 3, 101.6 times more Omega 6 and 1.5 times more Carbohydrate than Raw Sprouted Lentils.
• 7 ounces of Sprouted Lentils provide inadequate amounts of Omega 6

Frequently Asked Questions about Sprouted Lentils VS Dried Beechnuts

What are the health benefits of Sprouted Lentils compared to Dried Beechnuts?

Sprouted lentils are a great source of plant-based protein, fiber, vitamins, and minerals. They are easier to digest and may have higher nutrient levels compared to dried lentils. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber. Both can be beneficial for health when included in a balanced vegan diet.

Can I lose weight easier by eating more Sprouted Lentils or Dried Beechnuts?

You may have an easier time losing weight by incorporating sprouted lentils into your diet, as they are lower in calories and higher in fiber compared to dried beechnuts. Lentils are also a good source of plant-based protein, which can help keep you feeling full and satisfied, making it easier to manage your weight.

Should I eat more Sprouted Lentils or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more sprouted lentils as they are a rich source of plant-based protein, fiber, and essential nutrients that support muscle growth and recovery. Dried beech nuts can also be included in moderation for their healthy fats and micronutrients, but lentils are a more concentrated source of protein for muscle building.

What is the environmental impact of producing Sprouted Lentils compared to Dried Beechnuts?

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