Comparing Nutrients in 14 ounces Red Lentils VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Red Lentils	Canned Pinto Beans	Recommended Dietary Allowance
Energy	49% 1421kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	8.88% 8.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	61.7% 80.3g	130g per day for Men 19-50 years
Sugars	NA	2.96% 2.14g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	113% 43g	57.4% 22g	38g per day for Men 19-50 years
Protein	169% 95g	49.5% 27.7g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	NA	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	24% 95μg	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	0.44% 0.4mg	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	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	19% 191mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	575% 5.17mg	114% 1.03mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	66% 1.52mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.84% 31g	7.57% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Lentils vs Canned Pinto Beans:

• Raw Pink Or Red Lentils have 9.8 times more Vitamin B1, 5.6 times more Vitamin B2, 5.5 times more Vitamin B3, 8.5 times more Vitamin B9 and 17 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Raw Pink Or Red Lentils as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Lentils vs Canned Pinto Beans:

• Raw Pink Or Red Lentils have 5 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium and 5.9 times more Zinc than Canned Pinto Beans, Solids.
• While Canned Pinto Beans, Solids contain 1.3 times more Calcium, 34.1 times more Sodium and 9 times more Water than Raw Pink Or Red Lentils.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Or Red Lentils have 3.1 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 1.6 times more Omega 3, 7.7 times more Omega 6, 3.1 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Canned Pinto Beans, Solids.
• Both Raw Pink Or Red Lentils as well as Canned Pinto Beans, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.