Comparing Nutrients in 5 ounces LeeksVS Sprouted Lentils

Macros Ratio

Protein Fat Carbs

Leeks

87%

Sprouted Lentils

28%

68%

5 oz ▼

Macro Nutrients

Leeksvs Sprouted Lentils

3%86.5kcal

Energy

5.2%150kcal

86.5 kcalvs150 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

0.8%0.78g

0.43 gvs0.78 g

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

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0.18%0.057g

Saturated Fat

0.25%0.081g

0.057 gvs0.081 g

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

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8.77%0.14g

Omega 3

3.37%0.054g

0.14 gvs0.054 g

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

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0.56%0.095g

Omega 6

1.5%0.26g

0.095 gvs0.26 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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15.4%20g

Carbohydrate

24%31.4g

20 gvs31.4 g

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

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7.63%5.53g

Sugars

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

5.53 gvsNA 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

NA gvsNA g

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

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6.7%2.55g

Fiber

2.55 gvsNA g

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

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3.8%2.13g

Protein

22.7%12.7g

2.13 gvs12.7 g

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

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Vitamins

Leeksvs Sprouted Lentils

13%118μg

Vitamin A

0.31%2.83μg

RAE, retinol activity equivalents

118 μgvs2.83 μg

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

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7.1%0.085mg

Vitamin B1

27%0.32mg

Thiamine

0.085 mgvs0.32 mg

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

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3.27%0.043mg

Vitamin B2

14%0.18mg

Riboflavin

0.043 mgvs0.18 mg

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

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3.54%0.57mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs1.6 mg

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

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3.97%0.2mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.2 mgvs0.82 mg

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

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25.4%0.33mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.33 mgvs0.27 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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22.7%91μg

Vitamin B9

35.4%142μg

Folates and Folic Acid

91 μgvs142 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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19%17mg

Vitamin C

26%23.4mg

Ascorbic acid

17 mgvs23.4 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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8.7%1.3mg

Vitamin E

Tocopherols and Tocotrienols

1.3 mgvsNA mg

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

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55.5%66.6μg

Vitamin K

Phytomenadione or phylloquinone

66.6 μgvsNA μg

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

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Minerals

Leeksvs Sprouted Lentils

8.36%83.6mg

Calcium

3.54%35.4mg

83.6 mgvs35.4 mg

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

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19%0.17mg

Copper

55.4%0.5mg

0.17 mgvs0.5 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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37.2%2.98mg

Iron

57%4.55mg

2.98 mgvs4.55 mg

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

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9.45%39.7mg

Magnesium

12.5%52.4mg

39.7 mgvs52.4 mg

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

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29.6%0.68mg

Manganese

31%0.72mg

0.68 mgvs0.72 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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7.1%49.6mg

Phosphorus

35%245mg

49.6 mgvs245 mg

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

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7.5%255mg

Potassium

13.4%456mg

255 mgvs456 mg

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

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2.58%1.4μg

Selenium

1.55%0.85μg

1.4 μgvs0.85 μg

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

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1.9%28.3mg

Sodium

1.04%15.6mg

28.3 mgvs15.6 mg

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

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1.55%0.17mg

Zinc

19.5%2.14mg

0.17 mgvs2.14 mg

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

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3.18%118g

Water

2.58%95g

118 gvs95 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Leeks vs Sprouted Lentils:

Raw Leeks have 41.5 times more Vitamin A and 1.2 times more Vitamin B6 than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Leeks.
Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Leeks vs Sprouted Lentils:

Raw Leeks have 2.4 times more Calcium, 1.7 times more Selenium, 1.8 times more Sodium and 1.2 times more Water than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 2.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 4.9 times more Phosphorus, 1.8 times more Potassium and 12.6 times more Zinc than Raw Leeks.
Both Raw Leeks and Raw Sprouted Lentils have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Leeks have 2.6 times more Omega 3 than Raw Sprouted Lentils.
While Raw Sprouted Lentils contain 1.7 times more Energy, 2.7 times more Omega 6, 1.6 times more Carbohydrate and 6 times more Protein than Raw Leeks.
Both Raw Leeks as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

LeeksVS Boiled LeeksSprouted LentilsVS Boiled LeeksLeeksVS Stir-Fried Lentils SproutsSprouted LentilsVS Stir-Fried Lentils Sprouts

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Comparing Nutrients in 5 ounces LeeksVS Sprouted Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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