Comparing Nutrients in 100 grams Sprouted Lentils VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Energy	3.66% 106kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	16% 8.96g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	8.7% 0.11mg	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	25% 100μg	6% 24μg	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	18.3% 16.5mg	4.67% 4.2mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Boiled Leeks	Recommended Dietary Allowance
Calcium	2.5% 25mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	6.9% 0.062mg	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	40% 3.2mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	10.7% 0.25mg	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	24.7% 173mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.82% 67.3g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Boiled Leeks per 100 g

Compare the macro and micronutrient content in 100 g of Sprouted Lentils versus 100 g of Boiled Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sprouted Lentils vs Boiled Leeks:

• 100 grams of Sprouted Lentils have 8.8 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B3, 8 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 20.5 times more Vitamin A than Raw Sprouted Lentils.
• 100 grams of Sprouted Lentils have insufficient amounts of Vitamin A
• 100 grams of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sprouted Lentils vs Boiled Leeks:

• 100 grams of Sprouted Lentils have 5.7 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium and 25.2 times more Zinc than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 1.3 times more Water than Raw Sprouted Lentils.
• Both Sprouted Lentils and Boiled Leeks contain similar levels of Calcium per 100 grams.
• 100 grams of Boiled Leeks lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Lentils have 3.4 times more Energy, 2.9 times more Carbohydrate and 11.1 times more Protein than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 1.7 times more Omega 3 than Raw Sprouted Lentils.
• 100 grams of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Raw Sprouted Lentils as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 100 grams.