Comparing Nutrients in 100 grams Sprouted Lentils VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Lotus Root	13%	1%	86%

Macro Nutrients

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Energy	3.66% 106kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.3% 17.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	13% 4.9g	38g per day for Men 19-50 years
Protein	16% 8.96g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.05% 1.13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	20% 0.26mg	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	3.25% 13μg	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	49% 44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Lentils	Lotus Root	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	28.6% 0.26mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	11.3% 0.26mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	16.4% 556mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.82% 67.3g	2.14% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Lentils VS Lotus Root per 100 g

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

Lets compare vitamin content per 100 grams of Sprouted Lentils vs Lotus Root:

• 100 grams of Sprouted Lentils have 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.7 times more Vitamin B9 than Lotus Root.
• While 100 g of Raw Lotus Root contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sprouted Lentils vs Lotus Root:

• 100 grams of Sprouted Lentils have 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc than Lotus Root.
• While 100 g of Raw Lotus Root contain 1.8 times more Calcium, 1.7 times more Potassium and 3.6 times more Sodium than Raw Sprouted Lentils.
• Both Raw Sprouted Lentils as well as Raw Lotus Root lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Lentils have 1.4 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 3.4 times more Protein than Lotus Root.
• 100 grams of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Sprouted Lentils as well as Raw Lotus Root provide inadequate amounts of Omega 6 in 100 grams.