Comparing Nutrients in 1 pound California Red Kidney Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Lentils	27%	3%	70%

Macro Nutrients

	California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Energy	51.6% 1497kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.67g	g per day for Men 19-50 years
Fiber	297% 113g	128% 48.5g	38g per day for Men 19-50 years
Protein	197% 111g	199% 112g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	188% 2.45mg	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	447% 1787μg	543% 2173μg	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	22.7% 20.4mg	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Calcium	88.5% 885mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	380% 3.42mg	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	530% 42.4mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	275% 6.3mg	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	262% 1837mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Lentils per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Lentils:

• 1 lb of Raw Lentils contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lentils provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per one pound.
• Both Raw California Red Kidney Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Lentils:

• 1 pound of California Red Kidney Beans has 5.6 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and 32 times more Selenium than Lentils.
• While 1 lb of Raw Lentils contains 1.4 times more Manganese and 1.3 times more Zinc than Raw California Red Kidney Beans.
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.3 times more Fiber than Lentils.
• While 1 lb of Raw Lentils contains 1.3 times more Omega 3 and 7.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Lentils offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6