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Comparing Nutrients in 500 calories Boiled LeeksVS Sprouted Lentils

Weight per 500 calories

Boiled Leeks
1613g
Sprouted Lentils
472g

Raw Sprouted Lentils have 3.4 times more energy per unit of mass than Boiled and Drained Leeks, which is average in comparison to other foods. Boiled Leeks having low energy density.

Which food has more nutrients per 500 calories - Boiled Leeks or Sprouted Lentils?

Macros Ratio

Protein Fat Carbs

Boiled Leeks
9%
5%
86%
Sprouted Lentils
28%
4%
68%
500 kcal ▼

Macro Nutrients

Boiled Leeksvs Sprouted Lentils
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.33%3.23g
Fat
2.67%2.6g
3.23 gvs2.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.36%0.44g
Saturated Fat
0.84%0.27g
0.44 gvs0.27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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66.5%1.06g
Omega 3
11.2%0.18g
1.06 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.27%0.73g
Omega 6
5.02%0.85g
0.73 gvs0.85 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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95%123g
Carbohydrate
80.3%104g
123 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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47%34g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34 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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42.4%16g
Fiber
NA
16 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.3%13g
Protein
75.5%42.3g
13 gvs42.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Leeksvs Sprouted Lentils
73.5%661μg
Vitamin A
1.05%9.43μg
RAE, retinol activity equivalents
661 μgvs9.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35%0.42mg
Vitamin B1
89.6%1.08mg
Thiamine
0.42 mgvs1.08 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B2
46.4%0.6mg
Riboflavin
0.32 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.23mg
Vitamin B3
33.3%5.32mg
Niacin, nicotinic acid, niacinamide
3.23 mgvs5.32 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.2%1.16mg
Vitamin B5
54.5%2.73mg
Pantothenic acid
1.16 mgvs2.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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140%1.82mg
Vitamin B6
69%0.9mg
Pyridoxine
1.82 mgvs0.9 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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97%387μg
Vitamin B9
118%472μg
Folates and Folic Acid
387 μgvs472 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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75.3%67.7mg
Vitamin C
86.5%78mg
Ascorbic acid
67.7 mgvs78 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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53.8%8.06mg
Vitamin E
NA
Tocopherols and Tocotrienols
8.06 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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341%410μg
Vitamin K
NA
Phytomenadione or phylloquinone
410 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Leeksvs Sprouted Lentils
48.4%484mg
Calcium
11.8%118mg
484 mgvs118 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
184%1.66mg
1 mgvs1.66 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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222%17.7mg
Iron
189%15mg
17.7 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.8%226mg
Magnesium
41.6%175mg
226 mgvs175 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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173%4mg
Manganese
104%2.4mg
4 mgvs2.4 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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39%274mg
Phosphorus
117%816mg
274 mgvs816 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.3%1403mg
Potassium
44.7%1519mg
1403 mgvs1519 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.7%8.06μg
Selenium
5.15%2.83μg
8.06 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.8%161mg
Sodium
3.46%52mg
161 mgvs52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.8%0.97mg
Zinc
64.8%7.12mg
0.97 mgvs7.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.6%1465g
Water
8.6%318g
1465 gvs318 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Leeks vs Sprouted Lentils:
Comparing minerals per 500 calories for Boiled Leeks vs Sprouted Lentils:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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