Comparing Nutrients in 1 kilogram Red Kidney Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Lentils	27%	3%	70%

Macro Nutrients

	Red Kidney Beans	Lentils	Recommended Dietary Allowance
Energy	116% 3370kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	487% 634g	130g per day for Men 19-50 years
Sugars	29% 21g	28% 20.3g	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	3.72% 2.7g	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	% 14.7g	g per day for Men 19-50 years
Fiber	400% 152g	282% 107g	38g per day for Men 19-50 years
Protein	402% 225g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	14% 2.1mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Lentils	Recommended Dietary Allowance
Calcium	83% 830mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	838% 7.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	814% 65mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	606% 14mg	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	580% 4060mg	401% 2810mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	199% 6770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Lentils per 1 kg

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

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

• 1 kg of Raw Lentils contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 2.4 times more Calcium, 2.9 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 32 times more Selenium than Lentils.
• While 1 kg of Raw Lentils contains 1.3 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils contain similar levels of Copper, Iron and Zinc per one kilogram.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.2 times more Omega 3 and 1.4 times more Fiber than Lentils.
• While 1 kg of Raw Lentils contains 1.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6