Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 100 calories

Stir-Fried Lentils Sprouts

99g

Butterhead Lettuce

769g

Stir-Fried Lentils Sprouts have 7.8 times more energy per 100g than Butterhead Lettuce. It has average energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

100 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

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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0.46%0.45g

Fat

1.74%1.7g

0.45 gvs1.7 g

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

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0.16%0.052g

Saturated Fat

0.7%0.22g

0.052 gvs0.22 g

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

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2.17%0.035g

Omega 3

40%0.64g

0.035 gvs0.64 g

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

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0.97%0.16g

Omega 6

1.54%0.26g

0.16 gvs0.26 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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16%21g

Carbohydrate

13%17g

21 gvs17 g

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

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Sugars

9.97%7.23g

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

NA gvs7.23 g

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

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Fructose

5.4%3.92g

≤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 gvs3.92 g

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

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Glucose

%3.3g

NA gvs3.3 g

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

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Sucrose

%0g

NA gvs0 g

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

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Fiber

22.3%8.46g

NA gvs8.46 g

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

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15.6%8.7g

Protein

18.5%10.4g

8.7 gvs10.4 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

0.22%2μg

Vitamin A

142%1277μg

RAE, retinol activity equivalents

2 μgvs1277 μg

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

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18%0.22mg

Vitamin B1

36.5%0.44mg

Thiamine

0.22 mgvs0.44 mg

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

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6.85%0.089mg

Vitamin B2

36.7%0.48mg

Riboflavin

0.089 mgvs0.48 mg

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

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7.43%1.2mg

Vitamin B3

17%2.75mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.75 mg

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

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11.3%0.57mg

Vitamin B5

23%1.15mg

Pantothenic acid

0.57 mgvs1.15 mg

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

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12.5%0.16mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.16 mgvs0.63 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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16.6%66.3μg

Vitamin B9

140%562μg

Folates and Folic Acid

66.3 μgvs562 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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14%12.5mg

Vitamin C

31.6%28.5mg

Ascorbic acid

12.5 mgvs28.5 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

9.23%1.4mg

Tocopherols and Tocotrienols

NA mgvs1.4 mg

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

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Vitamin K

656%787μg

Phytomenadione or phylloquinone

NA μgvs787 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

1.4%14mg

Calcium

27%269mg

14 mgvs269 mg

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

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37%0.33mg

Copper

13.7%0.12mg

0.33 mgvs0.12 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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38.4%3.07mg

Iron

119%9.54mg

3.07 mgvs9.54 mg

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

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8.25%34.7mg

Magnesium

24%100mg

34.7 mgvs100 mg

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

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21.6%0.5mg

Manganese

60%1.38mg

0.5 mgvs1.38 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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21.6%151mg

Phosphorus

36.3%254mg

151 mgvs254 mg

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

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8.27%281mg

Potassium

54%1831mg

281 mgvs1831 mg

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

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1.1%0.59μg

Selenium

8.4%4.6μg

0.59 μgvs4.6 μg

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

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0.66%9.9mg

Sodium

2.56%38.5mg

9.9 mgvs38.5 mg

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

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14.4%1.6mg

Zinc

14%1.54mg

1.6 mgvs1.54 mg

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

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1.84%68g

Water

20%736g

68 gvs736 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 Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Raw Butterhead Lettuce contains 644.8 times more Vitamin A, 2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 2.7 times more Copper than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 19.4 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 6.5 times more Potassium, 7.8 times more Selenium, 3.9 times more Sodium and 10.8 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stir-Fried Sprouted Lentils have 1.2 times more Carbohydrate than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 3.8 times more Fat, 18.4 times more Omega 3 and 1.6 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Energy and Protein per 100 kcal.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 100 calories

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: