Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 500 calories

Stir-Fried Lentils Sprouts

495g

Butterhead Lettuce

3846g

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 500 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

500 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

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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2.3%2.23g

Fat

8.72%8.46g

2.23 gvs8.46 g

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

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0.82%0.26g

Saturated Fat

3.5%1.1g

0.26 gvs1.1 g

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

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11%0.17g

Omega 3

200%3.2g

0.17 gvs3.2 g

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

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4.83%0.82g

Omega 6

7.7%1.3g

0.82 gvs1.3 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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81%105g

Carbohydrate

66%85.8g

105 gvs85.8 g

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

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Sugars

50%36g

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

NA gvs36 g

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

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Fructose

27%19.6g

≤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 gvs19.6 g

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

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Glucose

%16.5g

NA gvs16.5 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

111%42.3g

NA gvs42.3 g

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

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77.8%43.6g

Protein

93%52g

43.6 gvs52 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

1.1%9.9μg

Vitamin A

709%6385μg

RAE, retinol activity equivalents

9.9 μgvs6385 μg

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

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91%1.1mg

Vitamin B1

183%2.2mg

Thiamine

1.1 mgvs2.2 mg

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

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34.3%0.45mg

Vitamin B2

183%2.4mg

Riboflavin

0.45 mgvs2.4 mg

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

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37%5.94mg

Vitamin B3

86%13.7mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs13.7 mg

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

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56.5%2.83mg

Vitamin B5

115%5.77mg

Pantothenic acid

2.83 mgvs5.77 mg

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

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62.5%0.81mg

Vitamin B6

243%3.15mg

Pyridoxine

0.81 mgvs3.15 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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83%332μg

Vitamin B9

702%2808μg

Folates and Folic Acid

332 μgvs2808 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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69.3%62.4mg

Vitamin C

158%142mg

Ascorbic acid

62.4 mgvs142 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

46%6.92mg

Tocopherols and Tocotrienols

NA mgvs6.92 mg

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

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Vitamin K

3279%3935μg

Phytomenadione or phylloquinone

NA μgvs3935 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

6.93%69.3mg

Calcium

135%1346mg

69.3 mgvs1346 mg

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

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185%1.67mg

Copper

68.4%0.62mg

1.67 mgvs0.62 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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192%15.3mg

Iron

596%47.7mg

15.3 mgvs47.7 mg

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

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41.3%173mg

Magnesium

119%500mg

173 mgvs500 mg

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

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108%2.5mg

Manganese

299%6.9mg

2.5 mgvs6.9 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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108%757mg

Phosphorus

181%1269mg

757 mgvs1269 mg

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

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41.4%1406mg

Potassium

269%9154mg

1406 mgvs9154 mg

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

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5.4%2.97μg

Selenium

42%23μg

2.97 μgvs23 μg

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

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3.3%49.5mg

Sodium

13%192mg

49.5 mgvs192 mg

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

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72%7.92mg

Zinc

70%7.7mg

7.92 mgvs7.7 mg

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

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9.2%340g

Water

99%3678g

340 gvs3678 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Butterhead Lettuce

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried Lentils Sprouts or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: