Comparing Nutrients in 1 pound Boiled Lentils with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	18% 517kcal	94% 2717kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	123% 39.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	403% 68.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	26% 19g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	94% 36g	112% 42.6g	38g per day for Men 19-50 years
Protein	73% 41g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	161% 2.1mg	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	205% 821μg	136% 544μg	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	7.56% 6.8mg	4.03% 3.63mg	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	3.33% 0.5mg	209% 31.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	269% 2.4mg	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	189% 15mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	364% 8.37mg	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	117% 816mg	257% 1801mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	97% 3293mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.76mg	135% 15mg	11mg per day for Men 19-50 years
Water	8.54% 316g	0.18% 6.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Oil-Roasted Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lentils with Salt versus 1 lb of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 1 pound of Boiled Lentils with Salt has 2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Oil-Roasted Peanuts.
• While 1 lb of Oil-Roasted Peanuts no Salt contains 13 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 62.8 times more Vitamin E than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Lentils with Salt have insufficient amounts of Vitamin E
• Both Boiled Lentils with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 1 pound of Boiled Lentils with Salt has 2.2 times more Iron and 39.7 times more Sodium than Oil-Roasted Peanuts.
• While 1 lb of Oil-Roasted Peanuts no Salt contains 3.2 times more Calcium, 2.1 times more Copper, 4.9 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts contain similar levels of Selenium per one pound.
• 1 pound of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lentils with Salt has 1.3 times more Carbohydrate than Oil-Roasted Peanuts.
• While 1 lb of Oil-Roasted Peanuts no Salt contains 5.3 times more Energy, 138.2 times more Fat, 163.9 times more Saturated Fat, 110.2 times more Omega 6, 2.3 times more Sugars and 3.1 times more Protein than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Boiled Lentils with Salt provide inadequate amounts of Omega 6