Comparing Nutrients in 14 ounces Red Lentils VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red Lentils	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1421kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	8.88% 8.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	113% 43g	260% 99g	38g per day for Men 19-50 years
Protein	169% 95g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	121% 1.58mg	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	202% 810μg	391% 1564μg	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	7.5% 6.75mg	20% 18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	575% 5.17mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	367% 29.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	173% 3.97mg	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	167% 1167mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Lentils vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Pink Or Red Lentils as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Lentils vs California Red Kidney Beans:

• Raw Pink Or Red Lentils have 1.7 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and more Selenium than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Raw California Red Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Or Red Lentils have 8.7 times more Fat, 10.5 times more Saturated Fat, 3 times more Omega 3 and 16.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Pink Or Red Lentils as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.