Comparing Nutrients in 7 ounces Butterhead Lettuce VS Sprouted Lentils

Macros Ratio

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

Macro Nutrients

	Butterhead Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.43g	33.8% 44g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.68g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	29% 0.38mg	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	36.2% 145μg	49.6% 198μg	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	8.16% 7.34mg	36.4% 32.7mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Sprouted Lentils	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	77.6% 0.7mg	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	30.8% 2.46mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	43.7% 1mg	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	9.36% 65.5mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	5.13% 190g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Sprouted Lentils per 7 oz

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

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

• 7 ounces of Butterhead Lettuce have 83 times more Vitamin A than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Butterhead Lettuce.
• 7 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Butterhead Lettuce have 1.4 times more Calcium and 1.4 times more Water than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 22 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 7.6 times more Zinc than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butterhead Lettuce have 2.2 times more Omega 3 than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 8.2 times more Energy, 9.9 times more Carbohydrate and 6.6 times more Protein than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Butterhead Lettuce as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.