Comparing Nutrients in 100 calories Boiled Dock with SaltVS Stir-Fried Lentils Sprouts with Salt

Weight per 100 calories

Boiled Dock with Salt

500g

Stir-Fried Lentils Sprouts with Salt

99g

Stir-Fried Sprouted Lentils with Salt have 5.1 times more energy per unit of mass than Boiled and Drained Dock with Salt, which is average in comparison to other foods. Boiled Dock with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Dock with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Dock with Salt

30%

23%

47%

Stir-Fried Lentils Sprouts with Salt

28%

69%

100 kcal ▼

Macro Nutrients

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.3%3.2g

Fat

0.46%0.45g

3.2 gvs0.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.16%0.052g

NA gvs0.052 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.17%0.035g

NA gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.97%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.3%14.7g

Carbohydrate

16%21g

14.7 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.15g

Protein

15.6%8.7g

9.15 gvs8.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

97%870μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

870 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

18%0.22mg

Thiamine

0.17 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg

Vitamin B2

6.85%0.089mg

Riboflavin

0.43 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.06mg

Vitamin B3

7.43%1.2mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.6%0.18mg

Vitamin B5

11.3%0.57mg

Pantothenic acid

0.18 mgvs0.57 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.5 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg

Vitamin B9

16.6%66.3μg

Folates and Folic Acid

40 μgvs66.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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146%132mg

Vitamin C

14%12.5mg

Ascorbic acid

132 mgvs12.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

19%190mg

Calcium

1.4%14mg

190 mgvs14 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.3%0.57mg

Copper

37%0.33mg

0.57 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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130%10.4mg

Iron

38.4%3.07mg

10.4 mgvs3.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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106%445mg

Magnesium

8.25%34.7mg

445 mgvs34.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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66%1.5mg

Manganese

21.6%0.5mg

1.5 mgvs0.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37%260mg

Phosphorus

21.6%151mg

260 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47.2%1605mg

Potassium

8.27%281mg

1605 mgvs281 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.2%4.5μg

Selenium

1.1%0.59μg

4.5 μgvs0.59 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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79.7%1195mg

Sodium

16.2%244mg

1195 mgvs244 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.73%0.85mg

Zinc

14.4%1.6mg

0.85 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12.6%468g

Water

1.84%68g

468 gvs68 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

Boiled and Drained Dock with Salt has 439.4 times more Vitamin A, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 10.5 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.3 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Dock with Salt.
Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

Boiled and Drained Dock with Salt has 13.7 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 12.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 5.7 times more Potassium, 7.6 times more Selenium, 4.9 times more Sodium and 6.9 times more Water than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.9 times more Zinc than Boiled and Drained Dock with Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Dock with Salt has 7.2 times more Fat than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Dock with Salt.
Both Boiled and Drained Dock with Salt and Stir-Fried Sprouted Lentils with Salt have similar amounts of Energy and Protein per 100 kcal.
Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Dock with SaltVS Steamed Hawaii Mountain Yam with SaltStir-Fried Lentils Sprouts with SaltVS Steamed Hawaii Mountain Yam with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Dock with SaltVS Stir-Fried Lentils Sprouts with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Dock with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: