Comparing Nutrients in 1 pound LeeksVS Sprouted Lentils

Macros Ratio

Protein Fat Carbs

Leeks

87%

Sprouted Lentils

28%

68%

1 lb ▼

Macro Nutrients

Leeksvs Sprouted Lentils

9.54%277kcal

Energy

16.6%481kcal

277 kcalvs481 kcal

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

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1.4%1.36g

Fat

2.57%2.5g

1.36 gvs2.5 g

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

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0.57%0.18g

Saturated Fat

0.81%0.26g

0.18 gvs0.26 g

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

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28%0.45g

Omega 3

10.8%0.17g

0.45 gvs0.17 g

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

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1.8%0.3g

Omega 6

4.83%0.82g

0.3 gvs0.82 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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49.4%64g

Carbohydrate

77.3%100g

64 gvs100 g

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

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24.4%17.7g

Sugars

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

17.7 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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21.5%8.16g

Fiber

8.16 gvsNA g

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

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12%6.8g

Protein

72.6%40.6g

6.8 gvs40.6 g

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

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Vitamins

Leeksvs Sprouted Lentils

42%376μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

376 μgvs9.07 μg

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

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22.7%0.27mg

Vitamin B1

86%1.03mg

Thiamine

0.27 mgvs1.03 mg

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

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10.5%0.14mg

Vitamin B2

44.7%0.58mg

Riboflavin

0.14 mgvs0.58 mg

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

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11.3%1.8mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.1 mg

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

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12.7%0.64mg

Vitamin B5

52.4%2.62mg

Pantothenic acid

0.64 mgvs2.62 mg

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

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81.3%1.06mg

Vitamin B6

66.3%0.86mg

Pyridoxine

1.06 mgvs0.86 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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72.6%290μg

Vitamin B9

113%454μg

Folates and Folic Acid

290 μgvs454 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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60.5%54.4mg

Vitamin C

83%75mg

Ascorbic acid

54.4 mgvs75 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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28%4.17mg

Vitamin E

Tocopherols and Tocotrienols

4.17 mgvsNA mg

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

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178%213μg

Vitamin K

Phytomenadione or phylloquinone

213 μgvsNA μg

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

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Minerals

Leeksvs Sprouted Lentils

26.8%268mg

Calcium

11.3%113mg

268 mgvs113 mg

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

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60.5%0.54mg

Copper

177%1.6mg

0.54 mgvs1.6 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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119%9.53mg

Iron

182%14.6mg

9.53 mgvs14.6 mg

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

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30.2%127mg

Magnesium

40%168mg

127 mgvs168 mg

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

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95%2.2mg

Manganese

100%2.3mg

2.2 mgvs2.3 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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22.7%159mg

Phosphorus

112%785mg

159 mgvs785 mg

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

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24%816mg

Potassium

43%1461mg

816 mgvs1461 mg

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

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8.25%4.54μg

Selenium

4.95%2.72μg

4.54 μgvs2.72 μg

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

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6.05%91mg

Sodium

3.33%50mg

91 mgvs50 mg

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

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4.95%0.54mg

Zinc

62.3%6.85mg

0.54 mgvs6.85 mg

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

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10%376g

Water

8.26%305g

376 gvs305 g

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

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Lets compare vitamin content per 1 pound of Leeks vs Sprouted Lentils:

Raw Leeks have 41.5 times more Vitamin A and 1.2 times more Vitamin B6 than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Leeks.
Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Leeks vs Sprouted Lentils:

Raw Leeks have 2.4 times more Calcium, 1.7 times more Selenium, 1.8 times more Sodium and 1.2 times more Water than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 2.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 4.9 times more Phosphorus, 1.8 times more Potassium and 12.6 times more Zinc than Raw Leeks.
Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Leeks have 2.6 times more Omega 3 than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 1.7 times more Energy, 2.7 times more Omega 6, 1.6 times more Carbohydrate and 6 times more Protein than Raw Leeks.
Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

LeeksVS Boiled LeeksSprouted LentilsVS Boiled LeeksLeeksVS Stir-Fried Lentils SproutsSprouted LentilsVS Stir-Fried Lentils Sprouts

Compare Foods

Comparing Nutrients in 1 pound LeeksVS Sprouted Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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