Comparing Nutrients in 100 grams Romaine Lettuce VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	0.59% 17kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	1.1% 0.8g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	NA	38g per day for Men 19-50 years
Protein	2.2% 1.23g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	12.6% 0.16mg	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	34% 136μg	16.8% 67μg	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	4.44% 4mg	14% 12.6mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	37.4% 0.34mg	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	12% 0.97mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	22% 0.5mg	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	4.3% 30mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Stir-Fried Lentils Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Romaine Lettuce versus 100 g of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Stir-Fried Lentils Sprouts:

• 100 grams of Romaine Lettuce have 218 times more Vitamin A and 2 times more Vitamin B9 than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3
• 100 grams of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine Lettuce as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Stir-Fried Lentils Sprouts:

• 100 grams of Romaine Lettuce have 2.4 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 7 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus and 7 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Stir-Fried Lentils Sprouts contain similar levels of Potassium per 100 grams.
• 100 grams of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Cos Or Romaine Lettuce as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Romaine Lettuce have 3.2 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 5.9 times more Energy, 6.5 times more Carbohydrate and 7.2 times more Protein than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cos Or Romaine Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 100 grams.