Comparing Nutrients in 1 kilogram Boiled Lentils with Salt VS Boiled Mothbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	161% 210g	130g per day for Men 19-50 years
Sugars	25% 18g	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	208% 79g	NA	38g per day for Men 19-50 years
Protein	161% 90g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	41.8% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	71.5% 0.93mg	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	453% 1810μg	358% 1430μg	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	16.7% 15mg	11% 10mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	182% 1.64mg	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	416% 33.3mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	229% 5.27mg	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	257% 1800mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	19% 696g	18.7% 692g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Mothbeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lentils with Salt versus 1 kg of Boiled Mothbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lentils with Salt vs Boiled Mothbeans with Salt:

• 1 kilogram of Boiled Lentils with Salt has 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mothbeans with Salt.
• 1 kilogram of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Lentils with Salt as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lentils with Salt vs Boiled Mothbeans with Salt:

• 1 kilogram of Boiled Lentils with Salt has 1.5 times more Copper, 1.2 times more Potassium and 2.2 times more Zinc than Boiled Mothbeans with Salt.
• While 1 kg of Boiled Mothbeans with Salt contains 2.9 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mothbeans with Salt contain similar levels of Iron, Manganese, Phosphorus, Selenium and Sodium per one kilogram.
• Both Boiled Lentils with Salt as well as Boiled Mothbeans with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Mothbeans with Salt contains 2.4 times more Omega 3 than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mothbeans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Lentils with Salt as well as Boiled Mothbeans with Salt provide inadequate amounts of Omega 6 in one kilogram.