Comparing Nutrients in 1 kilogram Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

1 kg ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

35%1010kcal

Energy

4.5%130kcal

1010 kcalvs130 kcal

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

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4.64%4.5g

Fat

2.27%2.2g

4.5 gvs2.2 g

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

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1.66%0.53g

Saturated Fat

0.91%0.29g

0.53 gvs0.29 g

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

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22%0.35g

Omega 3

52%0.83g

0.35 gvs0.83 g

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

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9.76%1.66g

Omega 6

2%0.34g

1.66 gvs0.34 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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163%213g

Carbohydrate

17%22.3g

213 gvs22.3 g

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

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Sugars

13%9.4g

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

NA gvs9.4 g

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

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Fructose

7.03%5.1g

≤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 gvs5.1 g

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

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Glucose

%4.3g

NA gvs4.3 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

29%11g

NA gvs11 g

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

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157%88g

Protein

24%13.5g

88 gvs13.5 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

2.22%20μg

Vitamin A

184%1660μg

RAE, retinol activity equivalents

20 μgvs1660 μg

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

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183%2.2mg

Vitamin B1

47.5%0.57mg

Thiamine

2.2 mgvs0.57 mg

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

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69.2%0.9mg

Vitamin B2

47.7%0.62mg

Riboflavin

0.9 mgvs0.62 mg

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

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75%12mg

Vitamin B3

22.3%3.57mg

Niacin, nicotinic acid, niacinamide

12 mgvs3.57 mg

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

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114%5.7mg

Vitamin B5

30%1.5mg

Pantothenic acid

5.7 mgvs1.5 mg

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

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126%1.64mg

Vitamin B6

63%0.82mg

Pyridoxine

1.64 mgvs0.82 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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168%670μg

Vitamin B9

183%730μg

Folates and Folic Acid

670 μgvs730 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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140%126mg

Vitamin C

41%37mg

Ascorbic acid

126 mgvs37 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

12%1.8mg

Tocopherols and Tocotrienols

NA mgvs1.8 mg

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

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Vitamin K

853%1023μg

Phytomenadione or phylloquinone

NA μgvs1023 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

14%140mg

Calcium

35%350mg

140 mgvs350 mg

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

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374%3.37mg

Copper

17.8%0.16mg

3.37 mgvs0.16 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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388%31mg

Iron

155%12.4mg

31 mgvs12.4 mg

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

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83.3%350mg

Magnesium

31%130mg

350 mgvs130 mg

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

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218%5mg

Manganese

78%1.8mg

5 mgvs1.8 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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219%1530mg

Phosphorus

47%330mg

1530 mgvs330 mg

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

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83.5%2840mg

Potassium

70%2380mg

2840 mgvs2380 mg

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

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11%6μg

Selenium

11%6μg

6 μgvs6 μg

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

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6.67%100mg

Sodium

3.33%50mg

100 mgvs50 mg

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

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145%16mg

Zinc

18%2mg

16 mgvs2 mg

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

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18.6%687g

Water

26%956g

687 gvs956 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 1 kilogram Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: