Comparing Nutrients in 1 kilogram Lentils VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Lentils	Dried Beechnuts	Recommended Dietary Allowance
Energy	121% 3520kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	179% 57g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	258% 335g	130g per day for Men 19-50 years
Sugars	28% 20.3g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	NA	38g per day for Men 19-50 years
Protein	440% 246g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Lentils	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Dried Beechnuts	Recommended Dietary Allowance
Calcium	35% 350mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lentils vs Dried Beechnuts:

• 1 kilogram of Lentils has 2.9 times more Vitamin B1, 3 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.2 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Lentils.
• Both Raw Lentils as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Dried Beechnuts:

• 1 kilogram of Lentils has 35 times more Calcium, 2.6 times more Iron, more Magnesium, more Phosphorus and 9.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Potassium and 6.3 times more Sodium than Raw Lentils.
• Both Lentils and Dried Beechnuts contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 1.9 times more Carbohydrate and 4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 47.2 times more Fat, 37.1 times more Saturated Fat, 15.2 times more Omega 3 and 44.4 times more Omega 6 than Raw Lentils.