Comparing Nutrients in 1 kilogram Red Lentils VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Red Lentils	Chickpea flour	Recommended Dietary Allowance
Energy	123% 3580kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	169% 28.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	445% 578g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	284% 108g	284% 108g	38g per day for Men 19-50 years
Protein	427% 239g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Chickpea flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	378% 4.9mg	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	1093% 4370μg	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	0% 0mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Chickpea flour	Recommended Dietary Allowance
Calcium	48% 480mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	1013% 9.1mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	696% 16mg	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	454% 3180mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	255% 28mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Chickpea flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Lentils vs Chickpea flour:

• 1 kg of Chickpea flour contains 1.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Pink Or Red Lentils.
• Both Red Lentils and Chickpea flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• Both Raw Pink Or Red Lentils as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Lentils vs Chickpea flour:

• 1 kilogram of Red Lentils has 1.4 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Chickpea flour.
• While 1 kg of Chickpea flour contains 2.8 times more Magnesium, 1.3 times more Potassium, more Selenium and 9.1 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Chickpea flour contain similar levels of Calcium, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Lentils has 2.2 times more Omega 3 than Chickpea flour.
• While 1 kg of Chickpea flour contains 3.1 times more Fat, 1.8 times more Saturated Fat and 3.2 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Red Lentils and Chickpea flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.