Comparing Nutrients in 1 kilogram Almonds VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Red Lentils	26%	5%	69%

Macro Nutrients

	Almonds	Red Lentils	Recommended Dietary Allowance
Energy	200% 5790kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	485% 631g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	284% 108g	38g per day for Men 19-50 years
Protein	378% 212g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Almonds	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	510% 2040μg	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	0% 0mg	19% 17mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Red Lentils	Recommended Dietary Allowance
Calcium	269% 2690mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1448% 13mg	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	464% 37mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	746% 17mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	327% 36mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.1% 78.2g	3700g per day for Men 19-50 years

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

• Almonds have 10.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.5 times more Vitamin B1, 2.9 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Red Lentils:

• Almonds have 5.6 times more Calcium, 4.6 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and more Selenium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 1.3 times more Copper and 2 times more Iron than Almonds.
• Both Almonds and Raw Pink Or Red Lentils have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Energy, 23 times more Fat, 10 times more Saturated Fat and 13.9 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 83.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Pink Or Red Lentils have similar amounts of Fiber and Protein per 1 kg.
• Both Almonds as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.