Comparing Nutrients in 1 kilogram Boiled Lentils VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	40% 1160kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	201% 262g	130g per day for Men 19-50 years
Sugars	25% 18g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	161% 90g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	NA	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	109% 3690mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	NA	11mg per day for Men 19-50 years
Water	19% 696g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Lentils vs Frozen Roasted Potatoes with Salt:

• Both Boiled Lentils and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled Lentils as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lentils vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Lentils has 6.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Boiled Lentils.
• Both Boiled Lentils and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• Both Boiled Lentils as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lentils has 2.6 times more Sugars, 3 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Carbohydrate than Boiled Lentils.
• Both Boiled Lentils and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one kilogram.