Comparing Nutrients in 14 ounces Lentils VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Lentils	Carrots	Recommended Dietary Allowance
Energy	48% 1397kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	29.2% 38g	130g per day for Men 19-50 years
Sugars	11% 8.06g	26% 19g	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	1.48% 1.07g	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 5.83g	% 14.2g	g per day for Men 19-50 years
Fiber	112% 42.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	175% 98g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Lentils	Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.46mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	475% 1901μg	19% 75.4μg	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	20% 18mg	26% 23.4mg	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	13% 1.94mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	323% 26mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	24.7% 0.57mg	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	159% 1115mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	79% 2687mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lentils vs Carrots:

• Raw Lentils have 13.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 25.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Raw Lentils.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lentils vs Carrots:

• Raw Lentils have 16.8 times more Copper, 21.7 times more Iron, 3.9 times more Magnesium, 9.7 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium and 13.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 10.7 times more Water than Raw Lentils.
• Both Raw Lentils and Raw Carrots have similar amounts of Calcium per 14 oz.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lentils have 8.6 times more Energy, 4.4 times more Fat, 56 times more Omega 3, 4.1 times more Omega 6, 6.6 times more Carbohydrate, 3.8 times more Fiber and 26.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Sugars than Raw Lentils.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.