Comparing Nutrients in 1 kilogram Red Lentils VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Lentils	Canned Kidney Beans	Recommended Dietary Allowance
Energy	123% 3580kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 18.5g	g per day for Men 19-50 years
Fiber	284% 108g	113% 43g	38g per day for Men 19-50 years
Protein	427% 239g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	57% 0.74mg	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	510% 2040μg	90% 360μg	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	19% 17mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	150% 1.35mg	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	924% 74mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	73% 1.68mg	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	420% 2940mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Pink Or Red Lentils have 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 5.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 1.4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Raw Pink Or Red Lentils as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pink Or Red Lentils have 1.4 times more Calcium, 9.7 times more Copper, 6.3 times more Iron, 2.2 times more Magnesium, 10.2 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 7.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Selenium, 42.3 times more Sodium and 10 times more Water than Raw Pink Or Red Lentils.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pink Or Red Lentils have 4.3 times more Energy, 3.6 times more Fat, 2.7 times more Saturated Fat, 3 times more Omega 3, 8.4 times more Omega 6, 4.4 times more Carbohydrate, 2.5 times more Fiber and 4.6 times more Protein than Canned All Types Kidney Beans.
• Both Raw Pink Or Red Lentils as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.