Comparing Nutrients in 100 grams Sprouted Lentils VS Red Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.66% 106kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	0.39% 0.28g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	2.37% 0.9g	38g per day for Men 19-50 years
Protein	16% 8.96g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	7.7% 0.1mg	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% 36μg	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	4.1% 3.7mg	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	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	3.1% 0.028mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	8.83% 0.2mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.82% 67.3g	2.6% 96g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sprouted Lentils have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.5 times more Vitamin C than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 187.5 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 Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sprouted Lentils have 12.6 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 6.2 times more Phosphorus, 1.7 times more Potassium and 7.6 times more Zinc than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 2.5 times more Selenium and 1.4 times more Water than Raw Sprouted Lentils.
• 100 grams of Sprouted Lentils lack sufficient amounts of Selenium
• 100 grams of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Lentils have 8.2 times more Energy, 9.8 times more Carbohydrate and 6.7 times more Protein than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 2.1 times more Omega 3 than Raw Sprouted Lentils.
• 100 grams of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Sprouted Lentils as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 100 grams.