Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Sunflower Seeds

Weight per 500 calories

Stir-Fried Lentils Sprouts

495g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels 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 Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Sunflower Seeds

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

45.4%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

12%3.8g

0.26 gvs3.8 g

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

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11%0.17g

Omega 3

3.2%0.051g

0.17 gvs0.051 g

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

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4.83%0.82g

Omega 6

116%19.7g

0.82 gvs19.7 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%17g

105 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 g

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

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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Fiber

19.4%7.36g

NA gvs7.36 g

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

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77.8%43.6g

Protein

31.8%17.8g

43.6 gvs17.8 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Sunflower Seeds

1.1%9.9μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

9.9 μgvs2.57 μg

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

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91%1.1mg

Vitamin B1

106%1.27mg

Thiamine

1.1 mgvs1.27 mg

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

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34.3%0.45mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.45 mgvs0.3 mg

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

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37%5.94mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs7.14 mg

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

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56.5%2.83mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.83 mgvs0.97 mg

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

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62.5%0.81mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.81 mgvs1.15 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

48.6%194μg

Folates and Folic Acid

332 μgvs194 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

1.33%1.2mg

Ascorbic acid

62.4 mgvs1.2 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

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 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 Sunflower Seeds

6.93%69.3mg

Calcium

6.68%66.8mg

69.3 mgvs66.8 mg

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

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185%1.67mg

Copper

171%1.54mg

1.67 mgvs1.54 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

56%4.5mg

15.3 mgvs4.5 mg

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

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41.3%173mg

Magnesium

66.3%278mg

173 mgvs278 mg

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

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108%2.5mg

Manganese

72.6%1.67mg

2.5 mgvs1.67 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

80.7%565mg

757 mgvs565 mg

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

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41.4%1406mg

Potassium

16.2%552mg

1406 mgvs552 mg

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

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5.4%2.97μg

Selenium

82.5%45.4μg

2.97 μgvs45.4 μg

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

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3.3%49.5mg

Sodium

0.51%7.7mg

49.5 mgvs7.7 mg

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

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72%7.92mg

Zinc

39%4.3mg

7.92 mgvs4.3 mg

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

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9.2%340g

Water

0.11%4.05g

340 gvs4.05 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 Sunflower Seeds:

Stir-Fried Sprouted Lentils have 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 52 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Stir-Fried Sprouted Lentils as well as Dried Sunflower Seed Kernels 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 Sunflower Seeds:

Stir-Fried Sprouted Lentils have 3.4 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Zinc and 84 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Magnesium and 15.3 times more Selenium than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Stir-Fried Sprouted Lentils have 3.4 times more Omega 3, 6.1 times more Carbohydrate and 2.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.8 times more Fat, 14.5 times more Saturated Fat and 24 times more Omega 6 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Stir-Fried Sprouted Lentils as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceSunflower SeedsVS Butterhead LettuceStir-Fried Lentils SproutsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried Lentils Sprouts or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: