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

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Romaine Lettuce

24%

13%

63%

7 oz ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Romaine Lettuce

6.9%200kcal

Energy

1.16%33.7kcal

200 kcalvs33.7 kcal

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

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0.92%0.89g

Fat

0.61%0.6g

0.89 gvs0.6 g

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

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0.33%0.11g

Saturated Fat

0.24%0.077g

0.11 gvs0.077 g

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

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4.34%0.069g

Omega 3

14%0.22g

0.069 gvs0.22 g

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

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1.94%0.33g

Omega 6

0.55%0.093g

0.33 gvs0.093 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

5.02%6.53g

42 gvs6.53 g

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

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Sugars

3.26%2.36g

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

NA gvs2.36 g

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

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Fructose

2.2%1.6g

≤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 gvs1.6 g

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

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Glucose

%0.77g

NA gvs0.77 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

11%4.17g

NA gvs4.17 g

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

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31%17.5g

Protein

4.36%2.44g

17.5 gvs2.44 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Romaine Lettuce

0.44%3.97μg

Vitamin A

96%865μg

RAE, retinol activity equivalents

3.97 μgvs865 μg

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

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36.4%0.44mg

Vitamin B1

12%0.14mg

Thiamine

0.44 mgvs0.14 mg

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

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13.7%0.18mg

Vitamin B2

10.2%0.13mg

Riboflavin

0.18 mgvs0.13 mg

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

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15%2.4mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs0.62 mg

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

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22.7%1.13mg

Vitamin B5

5.64%0.28mg

Pantothenic acid

1.13 mgvs0.28 mg

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

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25%0.33mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.33 mgvs0.15 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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33.2%133μg

Vitamin B9

67.5%270μg

Folates and Folic Acid

133 μgvs270 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

8.8%7.94mg

Ascorbic acid

25 mgvs7.94 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

1.7%0.26mg

Tocopherols and Tocotrienols

NA mgvs0.26 mg

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

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Vitamin K

170%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 Romaine Lettuce

2.78%27.8mg

Calcium

6.55%65.5mg

27.8 mgvs65.5 mg

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

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74.3%0.67mg

Copper

10.6%0.095mg

0.67 mgvs0.095 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

24%1.92mg

6.15 mgvs1.92 mg

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

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16.5%69.5mg

Magnesium

6.6%27.8mg

69.5 mgvs27.8 mg

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

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43.3%1mg

Manganese

13.4%0.31mg

1 mgvs0.31 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

8.5%59.5mg

304 mgvs59.5 mg

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

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16.6%564mg

Potassium

14.4%490mg

564 mgvs490 mg

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

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2.16%1.2μg

Selenium

1.44%0.79μg

1.2 μgvs0.79 μg

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

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1.32%20mg

Sodium

1.06%16mg

20 mgvs16 mg

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

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29%3.18mg

Zinc

4.15%0.46mg

3.18 mgvs0.46 mg

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

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3.7%136g

Water

5.07%188g

136 gvs188 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 Romaine Lettuce:

Stir-Fried Sprouted Lentils have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 218 times more Vitamin A and 2 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Stir-Fried Sprouted Lentils have 7 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Selenium and 7 times more Zinc than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 2.4 times more Calcium and 1.4 times more Water than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Raw Cos Or Romaine Lettuce have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Stir-Fried Sprouted Lentils have 5.9 times more Energy, 6.5 times more Carbohydrate and 7.2 times more Protein than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 3.2 times more Omega 3 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Raw Cos Or Romaine 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 Butterhead LettuceRomaine LettuceVS Butterhead LettuceStir-Fried Lentils SproutsVS Iceberg LettuceRomaine LettuceVS Iceberg Lettuce

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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