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

Weight per 500 calories

Stir-Fried Lentils Sprouts

495g

Roasted Almonds

83.6g

Dry Roasted Almonds have 5.9 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Roasted 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

45.3%44g

2.23 gvs44 g

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

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0.82%0.26g

Saturated Fat

10.7%3.42g

0.26 gvs3.42 g

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

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11%0.17g

Omega 3

0.52%0.008g

0.17 gvs0.008 g

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

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4.83%0.82g

Omega 6

63.7%11g

0.82 gvs11 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

13.5%17.6g

105 gvs17.6 g

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

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Sugars

5.6%4.06g

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

NA gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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Fiber

24%9.1g

NA gvs9.1 g

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

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77.8%43.6g

Protein

31.3%17.5g

43.6 gvs17.5 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Roasted 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

5.37%0.064mg

Thiamine

1.1 mgvs0.064 mg

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

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34.3%0.45mg

Vitamin B2

77%1mg

Riboflavin

0.45 mgvs1 mg

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

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37%5.94mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs3.04 mg

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

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56.5%2.83mg

Vitamin B5

5.37%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

8.75%0.11mg

Pyridoxine

0.81 mgvs0.11 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

11.5%46μg

Folates and Folic Acid

332 μgvs46 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

133%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 Roasted Almonds

6.93%69.3mg

Calcium

22.4%224mg

69.3 mgvs224 mg

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

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185%1.67mg

Copper

102%0.92mg

1.67 mgvs0.92 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

39%3.1mg

15.3 mgvs3.1 mg

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

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41.3%173mg

Magnesium

55.5%233mg

173 mgvs233 mg

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

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108%2.5mg

Manganese

81%1.87mg

2.5 mgvs1.87 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

56.3%394mg

757 mgvs394 mg

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

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41.4%1406mg

Potassium

17.5%596mg

1406 mgvs596 mg

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

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5.4%2.97μg

Selenium

3.04%1.67μg

2.97 μgvs1.67 μg

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

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3.3%49.5mg

Sodium

0.17%2.5mg

49.5 mgvs2.5 mg

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

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72%7.92mg

Zinc

25%2.77mg

7.92 mgvs2.77 mg

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

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9.2%340g

Water

0.054%2g

340 gvs2 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 Roasted Almonds:

Stir-Fried Sprouted Lentils have 16.9 times more Vitamin B1, 2 times more Vitamin B3, 10.5 times more Vitamin B5, 7.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.2 times more Vitamin B2 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Dry Roasted 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 Roasted Almonds:

Stir-Fried Sprouted Lentils have 1.8 times more Copper, 4.9 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium, 2.9 times more Zinc and 168.8 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.2 times more Calcium and 1.3 times more Magnesium than Stir-Fried Sprouted Lentils.

Comparison of macro-nutrients per 500 calories:

Stir-Fried Sprouted Lentils have 20.7 times more Omega 3, 6 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 19.7 times more Fat, 13 times more Saturated Fat and 13.2 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Stir-Fried Sprouted Lentils as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceRoasted AlmondsVS Butterhead LettuceStir-Fried Lentils SproutsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: