Comparing Nutrients in 100 grams Sprouted Lentils VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	3.66% 106kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	NA	1.08% 0.78g	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	0.59% 0.43g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.42% 1.3g	38g per day for Men 19-50 years
Protein	16% 8.96g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	6.92% 0.09mg	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	9.5% 38μg	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	10.2% 9.2mg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	3.22% 0.029mg	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	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	11% 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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.82% 67.3g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Green Leaf Lettuce per 100 g

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

Lets compare vitamin content per 100 grams of Sprouted Lentils vs Green Leaf Lettuce:

• 100 grams of Sprouted Lentils have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 185 times more Vitamin A than Raw Sprouted Lentils.
• 100 grams of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sprouted Lentils vs Green Leaf Lettuce:

• 100 grams of Sprouted Lentils have 12.1 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium and 8.4 times more Zinc than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 1.4 times more Calcium and 1.4 times more Water than Raw Sprouted Lentils.
• 100 grams of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Lentils have 7.1 times more Energy, 7.7 times more Carbohydrate and 6.6 times more Protein than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 1.5 times more Omega 3 than Raw Sprouted Lentils.
• 100 grams of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Sprouted Lentils as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 100 grams.