Comparing Nutrients in 300 calories Sprouted LentilsVS Butterhead Lettuce

Weight per 300 calories

Sprouted Lentils

283g

Butterhead Lettuce

2308g

Sprouted Lentils have 8.2 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 - Sprouted Lentils or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Sprouted Lentils

28%

68%

Butterhead Lettuce

33%

12%

55%

300 kcal ▼

Macro Nutrients

Sprouted Lentilsvs Butterhead Lettuce

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

5.23%5.08g

1.56 gvs5.08 g

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

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0.5%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 .

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6.72%0.11g

Omega 3

120%1.9g

0.11 gvs1.9 g

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

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3%0.51g

Omega 6

4.6%0.78g

0.51 gvs0.78 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

39.6%51.5g

62.7 gvs51.5 g

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

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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 .

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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 .

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Glucose

%9.92g

NA gvs9.92 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

67%25.4g

NA gvs25.4 g

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

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45.3%25.4g

Protein

55.6%31g

25.4 gvs31 g

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

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Vitamins

Sprouted Lentilsvs Butterhead Lettuce

0.63%5.66μg

Vitamin A

426%3831μg

RAE, retinol activity equivalents

5.66 μgvs3831 μg

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

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53.8%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 .

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28%0.36mg

Vitamin B2

110%1.43mg

Riboflavin

0.36 mgvs1.43 mg

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

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20%3.2mg

Vitamin B3

51.5%8.24mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs8.24 mg

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

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32.7%1.64mg

Vitamin B5

69.2%3.46mg

Pantothenic acid

1.64 mgvs3.46 mg

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

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41.4%0.54mg

Vitamin B6

146%1.9mg

Pyridoxine

0.54 mgvs1.9 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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70.8%283μg

Vitamin B9

421%1685μg

Folates and Folic Acid

283 μgvs1685 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

95%85.4mg

Ascorbic acid

46.7 mgvs85.4 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

27.7%4.15mg

Tocopherols and Tocotrienols

NA mgvs4.15 mg

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

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Vitamin K

1967%2361μg

Phytomenadione or phylloquinone

NA μgvs2361 μg

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

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Minerals

Sprouted Lentilsvs Butterhead Lettuce

7.08%70.8mg

Calcium

80.8%808mg

70.8 mgvs808 mg

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

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111%1mg

Copper

41%0.37mg

1 mgvs0.37 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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114%9.1mg

Iron

358%28.6mg

9.1 mgvs28.6 mg

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

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25%105mg

Magnesium

71.4%300mg

105 mgvs300 mg

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

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62.3%1.43mg

Manganese

180%4.13mg

1.43 mgvs4.13 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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70%490mg

Phosphorus

109%762mg

490 mgvs762 mg

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

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27%911mg

Potassium

162%5492mg

911 mgvs5492 mg

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

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3.1%1.7μg

Selenium

25%14μg

1.7 μgvs14 μg

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

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2.08%31mg

Sodium

7.7%115mg

31 mgvs115 mg

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

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39%4.27mg

Zinc

42%4.6mg

4.27 mgvs4.6 mg

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

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5.15%191g

Water

59.6%2207g

191 gvs2207 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 Butterhead Lettuce:

Raw Butterhead Lettuce contains 676.8 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 6 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Sprouted Lentils.
Both Raw 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 Sprouted Lentils vs Butterhead Lettuce:

Raw Sprouted Lentils have 2.7 times more Copper than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 11.4 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 6 times more Potassium, 8.2 times more Selenium, 3.7 times more Sodium and 11.6 times more Water than Raw Sprouted Lentils.
Both Raw Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Sprouted Lentils have 1.2 times more Carbohydrate than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 3.3 times more Fat, 17.8 times more Omega 3 and 1.5 times more Omega 6 than Raw Sprouted Lentils.
Both Raw Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Energy and Protein per 300 kcal.
Both Raw 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:

Sprouted LentilsVS Stir-Fried Lentils SproutsButterhead LettuceVS Stir-Fried Lentils SproutsSprouted LentilsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 300 calories Sprouted LentilsVS Butterhead Lettuce

Weight per 300 calories

Which food has more nutrients per 300 calories - Sprouted Lentils or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: