Comparing Nutrients in 1 kilogram Lentils VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	121% 3520kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	NA	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	201% 262g	130g per day for Men 19-50 years
Sugars	28% 20.3g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	440% 246g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	NA	420mg per day for Men 19-50 years
Manganese	606% 14mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	199% 6770mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	NA	11mg per day for Men 19-50 years
Water	2.23% 82.6g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lentils vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Lentils has 2.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Lentils vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Lentils has 2.3 times more Calcium, 13 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 49.7 times more Sodium than Raw Lentils.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 2.8 times more Energy, 2.4 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 11.1 times more Protein than Frozen Roasted Potatoes with Salt.