Comparing Nutrients in 1 kilogram Boiled Carrots VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Boiled Carrots	Boiled Lentils	Recommended Dietary Allowance
Energy	12% 350kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	63.2% 82.2g	155% 201g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	208% 79g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Lentils	Recommended Dietary Allowance
Calcium	30% 300mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	257% 1800mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots 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 Boiled Carrots vs Boiled Lentils:

• 1 kilogram of Boiled Carrots has more Vitamin A, 2.4 times more Vitamin C, 9.4 times more Vitamin E and 8.1 times more Vitamin K than Boiled Lentils.
• While 1 kg of Boiled Lentils contains 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5 and 12.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Lentils provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Boiled Lentils:

• 1 kilogram of Boiled Carrots has 1.6 times more Calcium, 29 times more Sodium and 1.3 times more Water than Boiled Lentils.
• While 1 kg of Boiled Lentils contains 14.8 times more Copper, 9.8 times more Iron, 3.6 times more Magnesium, 3.2 times more Manganese, 6 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 6.4 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.9 times more Sugars than Boiled Lentils.
• While 1 kg of Boiled Lentils contains 3.3 times more Energy, 37 times more Omega 3, 2.4 times more Carbohydrate, 2.6 times more Fiber and 11.9 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled Lentils provide inadequate amounts of Omega 6 in one kilogram.