Comparing Nutrients in 100 calories Stir-Fried Lentils Sprouts with SaltVS Steamed Hawaii Mountain Yam with Salt

Weight per 100 calories

Stir-Fried Lentils Sprouts with Salt

99g

Steamed Hawaii Mountain Yam with Salt

122g

Stir-Fried Lentils Sprouts with Salt have 1.2 times more energy per 100g than Steamed Hawaii Mountain Yam with Salt. It has average energy density when compared to other foods. Steamed Hawaii Mountain Yam with Salt having average energy density.

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts with Salt or Steamed Hawaii Mountain Yam with Salt?

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts with Salt

28%

69%

Steamed Hawaii Mountain Yam with Salt

91%

100 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sprouts with Saltvs Steamed Hawaii Mountain Yam with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.46%0.45g

Fat

0.1%0.098g

0.45 gvs0.098 g

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

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0.16%0.052g

Saturated Fat

0.069%0.022g

0.052 gvs0.022 g

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

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2.17%0.035g

Omega 3

0.46%0.007g

0.035 gvs0.007 g

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

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0.97%0.16g

Omega 6

0.22%0.037g

0.16 gvs0.037 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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16%21g

Carbohydrate

18.8%24.4g

21 gvs24.4 g

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

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Sugars

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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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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Fiber

NA gvsNA g

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

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15.6%8.7g

Protein

3.77%2.1g

8.7 gvs2.1 g

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

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Vitamins

Stir-Fried Lentils Sprouts with Saltvs Steamed Hawaii Mountain Yam with Salt

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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18%0.22mg

Vitamin B1

8.74%0.1mg

Thiamine

0.22 mgvs0.1 mg

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

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6.85%0.089mg

Vitamin B2

1.3%0.017mg

Riboflavin

0.089 mgvs0.017 mg

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

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7.43%1.2mg

Vitamin B3

0.99%0.16mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.16 mg

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

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11.3%0.57mg

Vitamin B5

11.7%0.59mg

Pantothenic acid

0.57 mgvs0.59 mg

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

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12.5%0.16mg

Vitamin B6

19.6%0.25mg

Pyridoxine

0.16 mgvs0.25 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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16.6%66.3μg

Vitamin B9

3.66%14.6μg

Folates and Folic Acid

66.3 μgvs14.6 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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14%12.5mg

Vitamin C

0%0mg

Ascorbic acid

12.5 mgvs0 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Stir-Fried Lentils Sprouts with Saltvs Steamed Hawaii Mountain Yam with Salt

1.4%14mg

Calcium

0.98%9.76mg

14 mgvs9.76 mg

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

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37%0.33mg

Copper

17.5%0.16mg

0.33 mgvs0.16 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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38.4%3.07mg

Iron

6.55%0.52mg

3.07 mgvs0.52 mg

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

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8.25%34.7mg

Magnesium

2.9%12mg

34.7 mgvs12 mg

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

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21.6%0.5mg

Manganese

15%0.35mg

0.5 mgvs0.35 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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21.6%151mg

Phosphorus

6.97%48.8mg

151 mgvs48.8 mg

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

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8.27%281mg

Potassium

17.8%604mg

281 mgvs604 mg

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

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1.1%0.59μg

Selenium

2%1.1μg

0.59 μgvs1.1 μg

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

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16.2%244mg

Sodium

20%302mg

244 mgvs302 mg

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

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14.4%1.6mg

Zinc

3.55%0.39mg

1.6 mgvs0.39 mg

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

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1.84%68g

Water

2.54%94g

68 gvs94 g

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

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Lets compare vitamin content per 100 calories of Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

Stir-Fried Sprouted Lentils with Salt have 2.1 times more Vitamin B1, 5.2 times more Vitamin B2, 7.5 times more Vitamin B3, 4.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 1.6 times more Vitamin B6 than Stir-Fried Sprouted Lentils with Salt.
Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Vitamin B5 per 100 kcal.
Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Lentils Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

Stir-Fried Sprouted Lentils with Salt have 1.4 times more Calcium, 2.1 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 4.1 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
While Steamed Hawaii Mountain Yam with Salt contains 2.1 times more Potassium, 1.8 times more Selenium and 1.4 times more Water than Stir-Fried Sprouted Lentils with Salt.
Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stir-Fried Sprouted Lentils with Salt have 4.7 times more Omega 3 and 4.1 times more Protein than Steamed Hawaii Mountain Yam with Salt.
Both Stir-Fried Sprouted Lentils with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Stir-Fried Sprouted Lentils with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stir-Fried Lentils Sprouts with SaltVS Cooked Tree Fern with SaltSteamed Hawaii Mountain Yam with SaltVS Cooked Tree Fern with Salt

Compare Foods

Comparing Nutrients in 100 calories Stir-Fried Lentils Sprouts with SaltVS Steamed Hawaii Mountain Yam with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Stir-Fried Lentils Sprouts with Salt or Steamed Hawaii Mountain Yam with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: