Comparing Nutrients in 1 kilogram Almonds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lentils	27%	3%	70%

Macro Nutrients

	Almonds	Lentils	Recommended Dietary Allowance
Energy	200% 5790kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	487% 634g	130g per day for Men 19-50 years
Sugars	60% 43.5g	28% 20.3g	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	3.72% 2.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 14.7g	g per day for Men 19-50 years
Fiber	329% 125g	282% 107g	38g per day for Men 19-50 years
Protein	378% 212g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lentils	Recommended Dietary Allowance
Calcium	269% 2690mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	838% 7.54mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	606% 14mg	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	401% 2810mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	199% 6770mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.23% 82.6g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 52.3 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 4.3 times more Vitamin B1, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Lentils:

• Almonds have 7.7 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• While Raw Lentils contain 1.8 times more Iron than Almonds.
• Both Almonds and Raw 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, 47.1 times more Fat, 24.7 times more Saturated Fat, 29.8 times more Omega 6 and 2.1 times more Sugars than Raw Lentils.
• While Raw Lentils contain 37.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Fiber and Protein per 1 kg.
• Both Almonds as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.