Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Sunflower Seeds

Weight per 100 calories

Stir-Fried Lentils Sprouts

99g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 5.8 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Sunflower Seeds

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

9.1%8.8g

0.45 gvs8.8 g

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

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0.16%0.052g

Saturated Fat

2.4%0.76g

0.052 gvs0.76 g

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

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2.17%0.035g

Omega 3

0.64%0.01g

0.035 gvs0.01 g

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

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0.97%0.16g

Omega 6

23.2%3.95g

0.16 gvs3.95 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

2.63%3.42g

21 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 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

%0.43g

NA gvs0.43 g

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

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Fiber

3.88%1.47g

NA gvs1.47 g

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

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15.6%8.7g

Protein

6.35%3.56g

8.7 gvs3.56 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Sunflower Seeds

0.22%2μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

2 μgvs0.51 μg

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

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18%0.22mg

Vitamin B1

21%0.25mg

Thiamine

0.22 mgvs0.25 mg

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

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6.85%0.089mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.089 mgvs0.061 mg

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

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7.43%1.2mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.43 mg

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

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11.3%0.57mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.57 mgvs0.19 mg

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

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12.5%0.16mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.16 mgvs0.23 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

9.7%39μg

Folates and Folic Acid

66.3 μgvs39 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

0.27%0.24mg

Ascorbic acid

12.5 mgvs0.24 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

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Sunflower Seeds

1.4%14mg

Calcium

1.34%13.4mg

14 mgvs13.4 mg

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

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37%0.33mg

Copper

34.2%0.31mg

0.33 mgvs0.31 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

11.2%0.9mg

3.07 mgvs0.9 mg

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

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8.25%34.7mg

Magnesium

13.3%55.7mg

34.7 mgvs55.7 mg

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

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21.6%0.5mg

Manganese

14.5%0.33mg

0.5 mgvs0.33 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

16%113mg

151 mgvs113 mg

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

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8.27%281mg

Potassium

3.25%110mg

281 mgvs110 mg

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

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1.1%0.59μg

Selenium

16.5%9.08μg

0.59 μgvs9.08 μg

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

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0.66%9.9mg

Sodium

0.1%1.54mg

9.9 mgvs1.54 mg

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

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14.4%1.6mg

Zinc

7.8%0.86mg

1.6 mgvs0.86 mg

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

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1.84%68g

Water

0.022%0.81g

68 gvs0.81 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 Sunflower Seeds:

Stir-Fried Sprouted Lentils have 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 52 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Stir-Fried Sprouted Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts vs Sunflower Seeds:

Stir-Fried Sprouted Lentils have 3.4 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Zinc and 84 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Magnesium and 15.3 times more Selenium than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stir-Fried Sprouted Lentils have 3.4 times more Omega 3, 6.1 times more Carbohydrate and 2.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.8 times more Fat, 14.5 times more Saturated Fat and 24 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Stir-Fried Sprouted Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceSunflower SeedsVS Butterhead LettuceStir-Fried Lentils SproutsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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Comparing Nutrients in 100 calories Stir-Fried Lentils SproutsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: