Comparing Nutrients in 1 kilogram Winged Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Red Lentils	26%	5%	69%

Macro Nutrients

	Winged Beans	Red Lentils	Recommended Dietary Allowance
Energy	141% 4090kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	164% 2.62g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	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	321% 417g	485% 631g	130g per day for Men 19-50 years
Sugars	NA	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	682% 259g	284% 108g	38g per day for Men 19-50 years
Protein	529% 297g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	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	858% 10.3mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	346% 4.5mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.95mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	113% 450μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Red Lentils	Recommended Dietary Allowance
Calcium	440% 4400mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	3200% 29mg	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	1680% 134mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	1618% 37.2mg	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	644% 4510mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	287% 9770mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	407% 44.8mg	327% 36mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Red Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Winged Beans 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 Winged Beans vs Red Lentils:

• 1 kilogram of Winged Beans has 2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B5 than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 2.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Winged Beans.
• Both Raw Winged Beans 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 Winged Beans vs Red Lentils:

• 1 kilogram of Winged Beans has 9.2 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, more Selenium, 5.4 times more Sodium and 1.2 times more Zinc than Red Lentils.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Beans has 7.5 times more Fat, 6.1 times more Saturated Fat, 4.6 times more Omega 6, 2.4 times more Fiber and 1.2 times more Protein than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 1.5 times more Carbohydrate than Raw Winged Beans.
• Both Winged Beans and Red Lentils offer comparable quantities of Energy and Omega 3 per one kilogram.