Comparing Nutrients in 1 kilogram Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	123% 3580kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	50.3% 36.5g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	427% 239g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	24% 0.31mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	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	71.7% 430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	48% 480mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	183% 1.65mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	27% 0.62mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Lentils versus 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Red Lentils has 17.6 times more Vitamin B1, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 13 times more Vitamin B6 and 22.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 18.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Pink Or Red Lentils.
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Pink Or Red Lentils as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 kilogram of Red Lentils has 7.9 times more Copper, 17.6 times more Iron, 3.9 times more Magnesium, 27.7 times more Manganese, 6.8 times more Phosphorus, 5.5 times more Potassium and 13.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 2.6 times more Calcium, more Selenium, 6.7 times more Sodium and 11.6 times more Water than Raw Pink Or Red Lentils.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Lentils has 8.3 times more Energy, 1.5 times more Fat, 3.3 times more Omega 3, 1.5 times more Omega 6, 12.8 times more Carbohydrate, 54 times more Fiber and 9.2 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber