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Comparing Nutrients in 300 calories Sprouted LentilsVS Stir-Fried Lentils Sprouts

Weight per 300 calories

Sprouted Lentils
283g
Stir-Fried Lentils Sprouts
297g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Sprouted Lentils
28%
4%
68%
Stir-Fried Lentils Sprouts
28%
3%
69%
300 kcal ▼

Macro Nutrients

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
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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1.6%1.56g
Fat
1.38%1.34g
1.56 gvs1.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.49%0.16g
0.16 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.72%0.11g
Omega 3
6.5%0.1g
0.11 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
2.9%0.49g
0.51 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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48.2%62.7g
Carbohydrate
48.6%63g
62.7 gvs63 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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

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45.3%25.4g
Protein
46.7%26g
25.4 gvs26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
0.63%5.66μg
Vitamin A
0.66%5.94μg
RAE, retinol activity equivalents
5.66 μgvs5.94 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.8%0.65mg
Vitamin B1
54.5%0.65mg
Thiamine
0.65 mgvs0.65 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B2
20.6%0.27mg
Riboflavin
0.36 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg
Vitamin B3
22.3%3.56mg
Niacin, nicotinic acid, niacinamide
3.2 mgvs3.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32.7%1.64mg
Vitamin B5
34%1.7mg
Pantothenic acid
1.64 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B6
37.5%0.49mg
Pyridoxine
0.54 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70.8%283μg
Vitamin B9
49.8%199μg
Folates and Folic Acid
283 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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52%46.7mg
Vitamin C
41.6%37.4mg
Ascorbic acid
46.7 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
7.08%70.8mg
Calcium
4.16%41.6mg
70.8 mgvs41.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
111%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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114%9.1mg
Iron
115%9.2mg
9.1 mgvs9.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%105mg
Magnesium
24.8%104mg
105 mgvs104 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.3%1.43mg
Manganese
65%1.5mg
1.43 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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70%490mg
Phosphorus
65%454mg
490 mgvs454 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%911mg
Potassium
25%844mg
911 mgvs844 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.1%1.7μg
Selenium
3.24%1.8μg
1.7 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.08%31mg
Sodium
2%29.7mg
31 mgvs29.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.27mg
Zinc
43.2%4.75mg
4.27 mgvs4.75 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.15%191g
Water
5.5%204g
191 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 Sprouted Lentils vs Stir-Fried Lentils Sprouts:
Comparing minerals per 300 calories for Sprouted Lentils vs Stir-Fried Lentils Sprouts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sprouted LentilsVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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