Comparing Nutrients in 14 ounces Red Lentils VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Red Lentils	Roasted Almonds	Recommended Dietary Allowance
Energy	49% 1421kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	8.88% 8.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	113% 43g	114% 43.3g	38g per day for Men 19-50 years
Protein	169% 95g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Roasted Almonds	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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	41.5% 0.54mg	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	54.6% 218μg	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% 0mg	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	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 191mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	575% 5.17mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Lentils vs Roasted Almonds:

• Raw Pink Or Red Lentils have 6.6 times more Vitamin B1, 3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Pink Or Red Lentils as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Lentils vs Roasted Almonds:

• Raw Pink Or Red Lentils have 2 times more Iron than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Calcium, 4.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and more Selenium than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Almonds have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Or Red Lentils have 25 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 24.2 times more Fat, 10.8 times more Saturated Fat and 14.6 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Dry Roasted Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Pink Or Red Lentils as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.