Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Blanched Almonds

Weight per 500 calories

Stir-Fried Lentils Sprouts

495g

Blanched Almonds

84.7g

Blanched Almonds have 5.8 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is very high in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

Which food has more nutrients per 500 calories - Stir-Fried Lentils Sprouts or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Blanched Almonds

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

46%44.5g

2.23 gvs44.5 g

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

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0.82%0.26g

Saturated Fat

10.5%3.35g

0.26 gvs3.35 g

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

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11%0.17g

Omega 3

0.21%0.003g

0.17 gvs0.003 g

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

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4.83%0.82g

Omega 6

61.6%10.5g

0.82 gvs10.5 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

12%16g

105 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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Fiber

22%8.4g

NA gvs8.4 g

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

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77.8%43.6g

Protein

32.4%18g

43.6 gvs18 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Blanched Almonds

1.1%9.9μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.9 μgvs0 μg

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

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91%1.1mg

Vitamin B1

13.5%0.16mg

Thiamine

1.1 mgvs0.16 mg

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

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34.3%0.45mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.45 mgvs0.6 mg

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

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37%5.94mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs2.97 mg

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

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56.5%2.83mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

2.83 mgvs0.27 mg

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

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62.5%0.81mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.81 mgvs0.097 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

10.4%41.5μg

Folates and Folic Acid

332 μgvs41.5 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

0%0mg

Ascorbic acid

62.4 mgvs0 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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Blanched Almonds

6.93%69.3mg

Calcium

20%200mg

69.3 mgvs200 mg

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

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185%1.67mg

Copper

97%0.87mg

1.67 mgvs0.87 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

34.7%2.78mg

15.3 mgvs2.78 mg

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

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41.3%173mg

Magnesium

54%227mg

173 mgvs227 mg

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

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108%2.5mg

Manganese

67.6%1.56mg

2.5 mgvs1.56 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

58.2%408mg

757 mgvs408 mg

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

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41.4%1406mg

Potassium

16.4%558mg

1406 mgvs558 mg

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

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5.4%2.97μg

Selenium

4.93%2.7μg

2.97 μgvs2.7 μg

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

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3.3%49.5mg

Sodium

1.07%16mg

49.5 mgvs16 mg

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

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72%7.92mg

Zinc

23%2.5mg

7.92 mgvs2.5 mg

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

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9.2%340g

Water

0.1%3.82g

340 gvs3.82 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 Blanched Almonds:

Stir-Fried Sprouted Lentils have 6.7 times more Vitamin B1, 2 times more Vitamin B3, 10.6 times more Vitamin B5, 8.3 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Vitamin B2 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried Lentils Sprouts vs Blanched Almonds:

Stir-Fried Sprouted Lentils have 1.9 times more Copper, 5.5 times more Iron, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium, 3.1 times more Zinc and 89 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Calcium and 1.3 times more Magnesium than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Blanched Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Stir-Fried Sprouted Lentils have 51.1 times more Omega 3, 6.6 times more Carbohydrate and 2.4 times more Protein than Blanched Almonds.
While Blanched Almonds contain 20 times more Fat, 12.8 times more Saturated Fat and 12.8 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Stir-Fried Sprouted Lentils as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceBlanched AlmondsVS Butterhead LettuceStir-Fried Lentils SproutsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried Lentils Sprouts or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: