Comparing Nutrients in 1 kilogram Red Lentils VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Almond paste	8%	52%	40%

Macro Nutrients

	Red Lentils	Almond paste	Recommended Dietary Allowance
Energy	123% 3580kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	126% 48g	38g per day for Men 19-50 years
Protein	427% 239g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Almond paste	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Almond paste	Recommended Dietary Allowance
Calcium	48% 480mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	504% 4.54mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Almond paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Lentils vs Almond paste:

• 1 kilogram of Red Lentils has 6.2 times more Vitamin B1, 3.1 times more Vitamin B5, 11.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Almond paste.
• While 1 kg of Almond paste contains 3.9 times more Vitamin B2 than Raw Pink Or Red Lentils.
• Both Red Lentils and Almond paste provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Pink Or Red Lentils as well as Almond paste 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 Almond paste:

• 1 kilogram of Red Lentils has 2.9 times more Copper, 4.6 times more Iron, 2 times more Manganese, 2.1 times more Potassium and 2.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3.6 times more Calcium, 2.2 times more Magnesium and more Selenium than Raw Pink Or Red Lentils.
• Both Red Lentils and Almond paste contain similar levels of 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 1.3 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 12.8 times more Fat, 6.9 times more Saturated Fat and 6.3 times more Omega 6 than Raw Pink Or Red Lentils.