Comparing Nutrients in 1 kilogram Lentils VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	121% 3520kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	132% 42g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	136% 177g	130g per day for Men 19-50 years
Sugars	28% 20.3g	62.8% 45.5g	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	3.72% 2.7g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 14.7g	% 43.8g	g per day for Men 19-50 years
Fiber	282% 107g	276% 105g	38g per day for Men 19-50 years
Protein	440% 246g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	91% 1.18mg	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	1198% 4790μg	67.5% 270μg	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	50% 45mg	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	32.7% 4.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35% 350mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	1061% 9.55mg	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	814% 65mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	1070% 24.6mg	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	401% 2810mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Lentils versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lentils vs Oil Roasted Almonds:

• 1 kilogram of Lentils has 9.5 times more Vitamin B1, 9.3 times more Vitamin B5, 4.6 times more Vitamin B6, 17.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 53 times more Vitamin E than Raw Lentils.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Lentils as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Oil Roasted Almonds:

• 1 kilogram of Lentils has 1.8 times more Iron than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 8.3 times more Calcium, 1.3 times more Copper, 5.8 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• Both Lentils and Oil Roasted Almonds contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 52 times more Fat, 27.3 times more Saturated Fat, 32.7 times more Omega 6 and 2.2 times more Sugars than Raw Lentils.
• Both Lentils and Oil Roasted Almonds offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3