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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	0.52% 15kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	2.2% 2.87g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	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	0.59% 0.43g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	41% 370μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.38mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.68% 0.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	9.5% 38μg	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	10.2% 9.2mg	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	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	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	10.8% 0.86mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	4.14% 29mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	8.35% 284mg	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	1.87% 28mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.57% 95g	1.86% 68.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Green Leaf 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 Green Leaf Lettuce vs Stir-Fried Lentils Sprouts:

• 100 grams of Green Leaf Lettuce have 185 times more Vitamin A than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Raw Green Leaf 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 Green Leaf Lettuce vs Stir-Fried Lentils Sprouts:

• 100 grams of Green Leaf Lettuce have 2.6 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 11.6 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Zinc than Raw Green Leaf Lettuce.
• 100 grams of Green Leaf Lettuce lack sufficient amounts of Zinc
• 100 grams of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Green Leaf 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 Green Leaf Lettuce have 1.7 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 6.7 times more Energy, 7.4 times more Carbohydrate and 6.5 times more Protein than Raw Green Leaf Lettuce.
• 100 grams of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Green Leaf Lettuce as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 100 grams.