Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	California Red Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	114% 3300kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	655% 249g	208% 79g	38g per day for Men 19-50 years
Protein	435% 244g	161% 90g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	137% 1.78mg	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	985% 3940μg	453% 1810μg	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	50% 45mg	16.7% 15mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	195% 1950mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	279% 2.5mg	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	1169% 94mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	215% 4.94mg	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	579% 4050mg	257% 1800mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Boiled Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Boiled Lentils:

• 1 kilogram of California Red Kidney Beans has 3.1 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 3 times more Vitamin C than Boiled Lentils.
• 1 kilogram of Boiled Lentils have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Boiled Lentils:

• 1 kilogram of California Red Kidney Beans has 10.3 times more Calcium, 4.4 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Boiled Lentils.
• Both California Red Kidney Beans and Boiled Lentils contain similar levels of Selenium per one kilogram.
• 1 kilogram of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.8 times more Energy, 2.3 times more Omega 3, 3 times more Carbohydrate, 3.2 times more Fiber and 2.7 times more Protein than Boiled Lentils.
• Both Raw California Red Kidney Beans as well as Boiled Lentils provide inadequate amounts of Omega 6 in one kilogram.