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Comparing Nutrients in 500 calories Sprouted LentilsVS Stir-Fried Lentils Sprouts

Weight per 500 calories

Sprouted Lentils
472g
Stir-Fried Lentils Sprouts
495g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Sprouted Lentils
28%
4%
68%
Stir-Fried Lentils Sprouts
28%
3%
69%
500 kcal ▼

Macro Nutrients

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
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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2.67%2.6g
Fat
2.3%2.23g
2.6 gvs2.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
0.82%0.26g
0.27 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.2%0.18g
Omega 3
11%0.17g
0.18 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.02%0.85g
Omega 6
4.83%0.82g
0.85 gvs0.82 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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80.3%104g
Carbohydrate
81%105g
104 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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75.5%42.3g
Protein
77.8%43.6g
42.3 gvs43.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
1.05%9.43μg
Vitamin A
1.1%9.9μg
RAE, retinol activity equivalents
9.43 μgvs9.9 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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89.6%1.08mg
Vitamin B1
91%1.1mg
Thiamine
1.08 mgvs1.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46.4%0.6mg
Vitamin B2
34.3%0.45mg
Riboflavin
0.6 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.3%5.32mg
Vitamin B3
37%5.94mg
Niacin, nicotinic acid, niacinamide
5.32 mgvs5.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.5%2.73mg
Vitamin B5
56.5%2.83mg
Pantothenic acid
2.73 mgvs2.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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69%0.9mg
Vitamin B6
62.5%0.81mg
Pyridoxine
0.9 mgvs0.81 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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118%472μg
Vitamin B9
83%332μg
Folates and Folic Acid
472 μgvs332 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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86.5%78mg
Vitamin C
69.3%62.4mg
Ascorbic acid
78 mgvs62.4 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Sprouted Lentilsvs Stir-Fried Lentils Sprouts
11.8%118mg
Calcium
6.93%69.3mg
118 mgvs69.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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184%1.66mg
Copper
185%1.67mg
1.66 mgvs1.67 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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189%15mg
Iron
192%15.3mg
15 mgvs15.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.6%175mg
Magnesium
41.3%173mg
175 mgvs173 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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104%2.4mg
Manganese
108%2.5mg
2.4 mgvs2.5 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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117%816mg
Phosphorus
108%757mg
816 mgvs757 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44.7%1519mg
Potassium
41.4%1406mg
1519 mgvs1406 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.15%2.83μg
Selenium
5.4%2.97μg
2.83 μgvs2.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.46%52mg
Sodium
3.3%49.5mg
52 mgvs49.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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64.8%7.12mg
Zinc
72%7.92mg
7.12 mgvs7.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.6%318g
Water
9.2%340g
318 gvs340 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 Sprouted Lentils vs Stir-Fried Lentils Sprouts:
Comparing minerals per 500 calories for Sprouted Lentils vs Stir-Fried Lentils Sprouts:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sprouted LentilsVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce
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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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