Comparing Nutrients in 100 calories Lentils VS Red Kidney Beans

Weight per 100 calories

• Lentils: 28.4g
• Red Kidney Beans: 29.7g

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

Discover which food has more nutrients per 100 calories - Lentils or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Lentils	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.86% 0.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.11% 0.077g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	8% 3.04g	12% 4.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Lentils	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	9.06% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.42% 1.28mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.94mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23% 1.85mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.18% 13.4mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	14.3% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.052% 0.028μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.094% 3.5g	3700g per day for Men 19-50 years

Lentils VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Lentils or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Lentils vs Red Kidney Beans:

• 100 calories of Lentils have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Red Kidney Beans.
• Both Lentils and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Raw Lentils as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Lentils vs Red Kidney Beans:

• 100 calories of Lentils have 1.2 times more Manganese than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2.5 times more Calcium, 3.1 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Raw Lentils.
• Both Lentils and Red Kidney Beans contain similar levels of Copper, Iron and Zinc per 100 calories.
• 100 calories of Lentils lack sufficient amounts of Calcium
• Both Raw Lentils as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Red Kidney Beans contain 3.3 times more Omega 3 and 1.5 times more Fiber than Raw Lentils.
• Both Lentils and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Lentils provide inadequate amounts of Omega 3
• Both Raw Lentils as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.