Comparing Nutrients in 300 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 300 calories

Stir-Fried Lentils Sprouts

297g

Butterhead Lettuce

2308g

Stir-Fried Lentils Sprouts have 7.8 times more energy per 100g than Butterhead Lettuce. It has average energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

300 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

1.38%1.34g

Fat

5.23%5.08g

1.34 gvs5.08 g

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

Find Vegetables rich in Fat

0.49%0.16g

Saturated Fat

2.1%0.67g

0.16 gvs0.67 g

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

Find Vegetables rich in Saturated Fat

6.5%0.1g

Omega 3

120%1.9g

0.1 gvs1.9 g

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

Find Vegetables rich in Omega 3

2.9%0.49g

Omega 6

4.6%0.78g

0.49 gvs0.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

48.6%63g

Carbohydrate

39.6%51.5g

63 gvs51.5 g

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

Find Vegetables rich in Carbohydrate

Sugars

30%21.7g

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

NA gvs21.7 g

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

Find Vegetables rich in Sugars

Fructose

16.2%11.8g

≤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 gvs11.8 g

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

Find Vegetables rich in Fructose

Glucose

%9.92g

NA gvs9.92 g

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

Find Vegetables rich in Glucose

Sucrose

%0g

NA gvs0 g

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

Find Vegetables rich in Sucrose

Fiber

67%25.4g

NA gvs25.4 g

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

Find Vegetables rich in Fiber

46.7%26g

Protein

55.6%31g

26 gvs31 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

0.66%5.94μg

Vitamin A

426%3831μg

RAE, retinol activity equivalents

5.94 μgvs3831 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

54.5%0.65mg

Vitamin B1

110%1.3mg

Thiamine

0.65 mgvs1.3 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

20.6%0.27mg

Vitamin B2

110%1.43mg

Riboflavin

0.27 mgvs1.43 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

22.3%3.56mg

Vitamin B3

51.5%8.24mg

Niacin, nicotinic acid, niacinamide

3.56 mgvs8.24 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

34%1.7mg

Vitamin B5

69.2%3.46mg

Pantothenic acid

1.7 mgvs3.46 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

37.5%0.49mg

Vitamin B6

146%1.9mg

Pyridoxine

0.49 mgvs1.9 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

49.8%199μg

Vitamin B9

421%1685μg

Folates and Folic Acid

199 μgvs1685 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

41.6%37.4mg

Vitamin C

95%85.4mg

Ascorbic acid

37.4 mgvs85.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

27.7%4.15mg

Tocopherols and Tocotrienols

NA mgvs4.15 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

1967%2361μg

Phytomenadione or phylloquinone

NA μgvs2361 μg

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

Find Vegetables rich in Vitamin K

Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

4.16%41.6mg

Calcium

80.8%808mg

41.6 mgvs808 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

41%0.37mg

1 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

115%9.2mg

Iron

358%28.6mg

9.2 mgvs28.6 mg

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

Find Vegetables rich in Iron

24.8%104mg

Magnesium

71.4%300mg

104 mgvs300 mg

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

Find Vegetables rich in Magnesium

65%1.5mg

Manganese

180%4.13mg

1.5 mgvs4.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

65%454mg

Phosphorus

109%762mg

454 mgvs762 mg

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

Find Vegetables rich in Phosphorus

25%844mg

Potassium

162%5492mg

844 mgvs5492 mg

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

Find Vegetables rich in Potassium

3.24%1.8μg

Selenium

25%14μg

1.8 μgvs14 μg

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

Find Vegetables rich in Selenium

2%29.7mg

Sodium

7.7%115mg

29.7 mgvs115 mg

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

Find Vegetables rich in Sodium

43.2%4.75mg

Zinc

42%4.6mg

4.75 mgvs4.6 mg

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

Find Vegetables rich in Zinc

5.5%204g

Water

59.6%2207g

204 gvs2207 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Raw Butterhead Lettuce contains 644.8 times more Vitamin A, 2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 2.7 times more Copper than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 19.4 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 6.5 times more Potassium, 7.8 times more Selenium, 3.9 times more Sodium and 10.8 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Lentils have 1.2 times more Carbohydrate than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 3.8 times more Fat, 18.4 times more Omega 3 and 1.6 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Energy and Protein per 300 kcal.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: