Comparing Nutrients in 7 ounces Sprouted Lentils VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sprouted Lentils	Brazilnuts	Recommended Dietary Allowance
Energy	7.25% 210kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15.4% 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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Brazilnuts per 7 oz

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

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

• 7 ounces of Sprouted Lentils have 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 23.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.7 times more Vitamin B1 than Raw Sprouted Lentils.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Sprouted Lentils as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Lentils vs Brazilnuts:

• 7 ounces of Sprouted Lentils have 1.3 times more Iron than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Calcium, 5 times more Copper, 10.2 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 3195 times more Selenium and 2.7 times more Zinc than Raw Sprouted Lentils.
• 7 ounces of Sprouted Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Lentils have 1.9 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.2 times more Energy, 122 times more Fat, 283.1 times more Saturated Fat, 134.6 times more Omega 6 and 1.6 times more Protein than Raw Sprouted Lentils.
• Both Sprouted Lentils and Brazilnuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Sprouted Lentils provide inadequate amounts of Omega 6

Frequently Asked Questions about Sprouted Lentils VS Brazilnuts

What are the health benefits of Sprouted Lentils compared to Brazilnuts?

Sprouted lentils are a great source of plant-based protein, fiber, vitamins, and minerals such as iron and folate. They are also easier to digest and may help improve nutrient absorption. On the other hand, Brazil nuts are high in selenium, a powerful antioxidant that supports thyroid function and may help reduce inflammation. Both can be beneficial additions to a balanced vegan diet, offering different nutrients for overall health.

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

Both sprouted lentils and Brazil nuts can be beneficial for weight loss, but in different ways. Sprouted lentils are high in fiber and protein, which can help you feel full and satisfied, leading to reduced calorie intake and potential weight loss. Brazil nuts are high in healthy fats, protein, and selenium, which can support metabolism and overall health. It's important to include a variety of nutrient-dense foods in your diet for weight loss success.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Both sprouted lentils and Brazil nuts are good sources of protein, but sprouted lentils are higher in protein content and also provide a wider range of essential amino acids necessary for muscle growth. Therefore, including more sprouted lentils in your diet may be more beneficial for muscle building compared to Brazil nuts.

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

Sprouted lentils have a lower environmental impact compared to Brazil nuts. Lentils require less water, land, and resources to grow, making them a more sustainable option. Additionally, lentils have a smaller carbon footprint and contribute less to deforestation compared to Brazil nuts.