Comparing Nutrients in 1 kilogram Red Lentils VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Red Lentils	Peanut Spread	Recommended Dietary Allowance
Energy	123% 3580kcal	224% 6500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	566% 549g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	319% 102g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	951% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	87.6% 63.5g	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	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	205% 78g	38g per day for Men 19-50 years
Protein	427% 239g	443% 248g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Peanut Spread	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	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	1024% 164mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	362% 4.7mg	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	360% 1440μg	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	537% 80.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Peanut Spread	Recommended Dietary Allowance
Calcium	48% 480mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	844% 7.6mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	860% 19.8mg	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	500% 3500mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	241% 8180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	195% 2920mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	319% 35mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Peanut Spread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Lentils vs Peanut Spread:

• 1 kilogram of Red Lentils has 4.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Peanut Spread.
• While 1 kg of Low Sugar Peanut Spread contains 11 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Raw Pink Or Red Lentils as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 1 kilogram of Red Lentils has 1.7 times more Copper and 2.6 times more Iron than Peanut Spread.
• While 1 kg of Low Sugar Peanut Spread contains 1.5 times more Calcium, 2.8 times more Magnesium, more Selenium and 41.7 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread contain similar levels of Manganese, Phosphorus, Potassium and Zinc 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 2.7 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Peanut Spread.
• While 1 kg of Low Sugar Peanut Spread contains 1.8 times more Energy, 25.3 times more Fat, 27 times more Saturated Fat and 18.3 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread offer comparable quantities of Protein per one kilogram.