Comparing Nutrients in 1 kilogram Peanut Spread VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Red Lentils	26%	5%	69%

Macro Nutrients

	Peanut Spread	Red Lentils	Recommended Dietary Allowance
Energy	224% 6500kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	566% 549g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	319% 102g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	951% 162g	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	109% 142g	485% 631g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	205% 78g	284% 108g	38g per day for Men 19-50 years
Protein	443% 248g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	97% 1.16mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1024% 164mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	310% 4.03mg	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	360% 1440μg	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	537% 80.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Red Lentils	Recommended Dietary Allowance
Calcium	72% 720mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	844% 7.6mg	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	355% 28.4mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	860% 19.8mg	746% 17mg	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	500% 3500mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	241% 8180mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	195% 2920mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	319% 35mg	327% 36mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Red Lentils per 1 kg

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

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

• 1 kilogram of Peanut Spread has 11 times more Vitamin B3 and 3.5 times more Vitamin B5 than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 4.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Low Sugar Peanut Spread as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peanut Spread vs Red Lentils:

• 1 kilogram of Peanut Spread has 1.5 times more Calcium, 2.8 times more Magnesium, 1.2 times more Potassium, more Selenium and 41.7 times more Sodium than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 1.7 times more Copper and 2.6 times more Iron than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanut Spread has 1.8 times more Energy, 25.3 times more Fat, 27 times more Saturated Fat and 18.3 times more Omega 6 than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 2.7 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils offer comparable quantities of Protein per one kilogram.