Comparing Nutrients in 14 ounces Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

14 oz ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

14%401kcal

Energy

1.78%51.6kcal

401 kcalvs51.6 kcal

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

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1.84%1.8g

Fat

0.9%0.87g

1.8 gvs0.87 g

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

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0.66%0.21g

Saturated Fat

0.36%0.12g

0.21 gvs0.12 g

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

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8.7%0.14g

Omega 3

20.6%0.33g

0.14 gvs0.33 g

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

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3.88%0.66g

Omega 6

0.79%0.13g

0.66 gvs0.13 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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65%84.3g

Carbohydrate

6.8%8.85g

84.3 gvs8.85 g

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

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Sugars

5.15%3.73g

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

NA gvs3.73 g

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

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Fructose

2.8%2.02g

≤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 gvs2.02 g

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

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Glucose

%1.7g

NA gvs1.7 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

11.5%4.37g

NA gvs4.37 g

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

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62.4%35g

Protein

9.57%5.36g

35 gvs5.36 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

0.88%7.94μg

Vitamin A

73.2%659μg

RAE, retinol activity equivalents

7.94 μgvs659 μg

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

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72.8%0.87mg

Vitamin B1

19%0.23mg

Thiamine

0.87 mgvs0.23 mg

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

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27.5%0.36mg

Vitamin B2

19%0.25mg

Riboflavin

0.36 mgvs0.25 mg

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

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29.8%4.76mg

Vitamin B3

8.86%1.4mg

Niacin, nicotinic acid, niacinamide

4.76 mgvs1.4 mg

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

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45.3%2.27mg

Vitamin B5

12%0.6mg

Pantothenic acid

2.27 mgvs0.6 mg

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

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50%0.65mg

Vitamin B6

25%0.33mg

Pyridoxine

0.65 mgvs0.33 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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66.5%266μg

Vitamin B9

72.4%290μg

Folates and Folic Acid

266 μgvs290 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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55.6%50mg

Vitamin C

16.3%14.7mg

Ascorbic acid

50 mgvs14.7 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

4.76%0.71mg

Tocopherols and Tocotrienols

NA mgvs0.71 mg

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

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Vitamin K

338%406μg

Phytomenadione or phylloquinone

NA μgvs406 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

5.56%55.6mg

Calcium

14%139mg

55.6 mgvs139 mg

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

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149%1.34mg

Copper

7.06%0.064mg

1.34 mgvs0.064 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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154%12.3mg

Iron

61.5%4.92mg

12.3 mgvs4.92 mg

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

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33%139mg

Magnesium

12.3%51.6mg

139 mgvs51.6 mg

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

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86.6%2mg

Manganese

31%0.71mg

2 mgvs0.71 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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86.7%607mg

Phosphorus

18.7%131mg

607 mgvs131 mg

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

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33%1127mg

Potassium

27.8%945mg

1127 mgvs945 mg

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

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4.33%2.4μg

Selenium

4.33%2.4μg

2.4 μgvs2.4 μg

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

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2.65%39.7mg

Sodium

1.32%20mg

39.7 mgvs20 mg

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

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57.7%6.35mg

Zinc

7.2%0.79mg

6.35 mgvs0.79 mg

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

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7.37%273g

Water

10.3%380g

273 gvs380 g

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

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Lets compare vitamin content per 14 ounces of Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 83 times more Vitamin A than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Vitamin B9 per 14 oz.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 21.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus and 8 times more Zinc than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 2.5 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Stir-Fried Sprouted Lentils have 7.8 times more Energy, 9.5 times more Carbohydrate and 6.5 times more Protein than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 2.4 times more Omega 3 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 14 ounces Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: