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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Energy	114% 3300kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	485% 631g	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	655% 249g	284% 108g	38g per day for Men 19-50 years
Protein	435% 244g	427% 239g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	310% 4.03mg	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	510% 2040μg	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	19% 17mg	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

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Calcium	195% 1950mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1448% 13mg	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	924% 74mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	746% 17mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	327% 36mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.1% 78.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Red 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 Red Lentils:

• 1 kilogram of California Red Kidney Beans has 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 Red Lentils.
• Both California Red Kidney Beans and Red Lentils provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Pink Or Red 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 Red Lentils:

• 1 kilogram of California Red Kidney Beans has 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 Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 1.7 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red Lentils contain similar levels of Copper per one kilogram.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Fiber than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 8.7 times more Fat, 3 times more Omega 3 and 16.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red Lentils offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6