Comparing Nutrients in 300 calories Boiled Dock with SaltVS Stir-Fried Lentils Sprouts with Salt

Weight per 300 calories

Boiled Dock with Salt

1500g

Stir-Fried Lentils Sprouts with Salt

297g

Stir-Fried Sprouted Lentils with Salt have 5.1 times more energy per unit of mass than Boiled and Drained Dock with Salt, which is average in comparison to other foods. Boiled Dock with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Dock with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Dock with Salt

30%

23%

47%

Stir-Fried Lentils Sprouts with Salt

28%

69%

300 kcal ▼

Macro Nutrients

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.9%9.6g

Fat

1.38%1.34g

9.6 gvs1.34 g

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

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Saturated Fat

0.49%0.16g

NA gvs0.16 g

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

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Omega 3

6.5%0.1g

NA gvs0.1 g

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

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Omega 6

2.9%0.49g

NA gvs0.49 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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34%44g

Carbohydrate

48.6%63g

44 gvs63 g

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

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Sugars

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

NA 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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Fiber

NA gvsNA g

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

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49%27.5g

Protein

46.7%26g

27.5 gvs26 g

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

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Vitamins

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

290%2610μg

Vitamin A

0.66%5.94μg

RAE, retinol activity equivalents

2610 μgvs5.94 μg

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

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42.5%0.51mg

Vitamin B1

54.5%0.65mg

Thiamine

0.51 mgvs0.65 mg

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

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99%1.3mg

Vitamin B2

20.6%0.27mg

Riboflavin

1.3 mgvs0.27 mg

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

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38.5%6.17mg

Vitamin B3

22.3%3.56mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs3.56 mg

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

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10.8%0.54mg

Vitamin B5

34%1.7mg

Pantothenic acid

0.54 mgvs1.7 mg

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

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115%1.5mg

Vitamin B6

37.5%0.49mg

Pyridoxine

1.5 mgvs0.49 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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30%120μg

Vitamin B9

49.8%199μg

Folates and Folic Acid

120 μgvs199 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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438%395mg

Vitamin C

41.6%37.4mg

Ascorbic acid

395 mgvs37.4 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Dock with Saltvs Stir-Fried Lentils Sprouts with Salt

57%570mg

Calcium

4.16%41.6mg

570 mgvs41.6 mg

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

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190%1.7mg

Copper

111%1mg

1.7 mgvs1 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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390%31mg

Iron

115%9.2mg

31 mgvs9.2 mg

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

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318%1335mg

Magnesium

24.8%104mg

1335 mgvs104 mg

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

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198%4.55mg

Manganese

65%1.5mg

4.55 mgvs1.5 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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111%780mg

Phosphorus

65%454mg

780 mgvs454 mg

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

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142%4815mg

Potassium

25%844mg

4815 mgvs844 mg

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

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24.5%13.5μg

Selenium

3.24%1.8μg

13.5 μgvs1.8 μg

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

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239%3585mg

Sodium

48.7%731mg

3585 mgvs731 mg

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

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23%2.55mg

Zinc

43.2%4.75mg

2.55 mgvs4.75 mg

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

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38%1404g

Water

5.5%204g

1404 gvs204 g

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

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Lets compare vitamin content per 300 calories of Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

Boiled and Drained Dock with Salt has 439.4 times more Vitamin A, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 10.5 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.3 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Dock with Salt.
Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dock with Salt vs Stir-Fried Lentils Sprouts with Salt:

Boiled and Drained Dock with Salt has 13.7 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 12.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 5.7 times more Potassium, 7.6 times more Selenium, 4.9 times more Sodium and 6.9 times more Water than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.9 times more Zinc than Boiled and Drained Dock with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Dock with Salt has 7.2 times more Fat than Stir-Fried Sprouted Lentils with Salt.
While Stir-Fried Sprouted Lentils with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Dock with Salt.
Both Boiled and Drained Dock with Salt and Stir-Fried Sprouted Lentils with Salt have similar amounts of Energy and Protein per 300 kcal.
Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Dock with SaltVS Steamed Hawaii Mountain Yam with SaltStir-Fried Lentils Sprouts with SaltVS Steamed Hawaii Mountain Yam with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Dock with SaltVS Stir-Fried Lentils Sprouts with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Dock with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: