Comparing Nutrients in 7 ounces Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Butterhead Lettuce

33%

12%

55%

7 oz ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

6.9%200kcal

Energy

0.89%25.8kcal

200 kcalvs25.8 kcal

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

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0.92%0.89g

Fat

0.45%0.44g

0.89 gvs0.44 g

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

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0.33%0.11g

Saturated Fat

0.18%0.058g

0.11 gvs0.058 g

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

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4.34%0.069g

Omega 3

10.3%0.16g

0.069 gvs0.16 g

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

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1.94%0.33g

Omega 6

0.4%0.067g

0.33 gvs0.067 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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32.4%42g

Carbohydrate

3.4%4.43g

42 gvs4.43 g

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

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Sugars

2.57%1.87g

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

NA gvs1.87 g

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

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Fructose

1.4%1g

≤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 gvs1 g

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

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Glucose

%0.85g

NA gvs0.85 g

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

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Sucrose

%0g

NA gvs0 g

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

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Fiber

5.74%2.2g

NA gvs2.2 g

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

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31%17.5g

Protein

4.8%2.68g

17.5 gvs2.68 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

0.44%3.97μg

Vitamin A

36.6%329μg

RAE, retinol activity equivalents

3.97 μgvs329 μg

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

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36.4%0.44mg

Vitamin B1

9.43%0.11mg

Thiamine

0.44 mgvs0.11 mg

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

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13.7%0.18mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.18 mgvs0.12 mg

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

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15%2.4mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs0.71 mg

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

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22.7%1.13mg

Vitamin B5

5.95%0.3mg

Pantothenic acid

1.13 mgvs0.3 mg

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

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25%0.33mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.33 mgvs0.16 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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33.2%133μg

Vitamin B9

36.2%145μg

Folates and Folic Acid

133 μgvs145 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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27.8%25mg

Vitamin C

8.16%7.34mg

Ascorbic acid

25 mgvs7.34 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

2.4%0.36mg

Tocopherols and Tocotrienols

NA mgvs0.36 mg

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

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Vitamin K

169%203μg

Phytomenadione or phylloquinone

NA μgvs203 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Butterhead Lettuce

2.78%27.8mg

Calcium

6.95%69.5mg

27.8 mgvs69.5 mg

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

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74.3%0.67mg

Copper

3.53%0.032mg

0.67 mgvs0.032 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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77%6.15mg

Iron

30.8%2.46mg

6.15 mgvs2.46 mg

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

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16.5%69.5mg

Magnesium

6.14%25.8mg

69.5 mgvs25.8 mg

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

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43.3%1mg

Manganese

15.4%0.36mg

1 mgvs0.36 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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43.4%304mg

Phosphorus

9.36%65.5mg

304 mgvs65.5 mg

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

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16.6%564mg

Potassium

14%472mg

564 mgvs472 mg

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

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2.16%1.2μg

Selenium

2.16%1.2μg

1.2 μgvs1.2 μg

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

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1.32%20mg

Sodium

0.66%9.92mg

20 mgvs9.92 mg

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

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29%3.18mg

Zinc

3.6%0.4mg

3.18 mgvs0.4 mg

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

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3.7%136g

Water

5.13%190g

136 gvs190 g

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

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Lets compare vitamin content per 7 ounces of Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 83 times more Vitamin A than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Vitamin B9 per 7 oz.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Lentils Sprouts vs Butterhead Lettuce:

Stir-Fried Sprouted Lentils have 21.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus and 8 times more Zinc than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 2.5 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Butterhead Lettuce have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Stir-Fried Sprouted Lentils have 7.8 times more Energy, 9.5 times more Carbohydrate and 6.5 times more Protein than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 2.4 times more Omega 3 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Butterhead Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Stir-Fried Lentils SproutsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 7 ounces Stir-Fried Lentils SproutsVS Butterhead Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: