Comparing Nutrients in 1 pound Boiled Lentils VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Lentils	Lentils	Recommended Dietary Allowance
Energy	18% 526kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	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	70.2% 91g	221% 287g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	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	94% 36g	128% 48.5g	38g per day for Men 19-50 years
Protein	73% 41g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	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	64% 0.77mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	205% 821μg	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	7.56% 6.8mg	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	3.33% 0.5mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Lentils	Recommended Dietary Allowance
Calcium	8.6% 86mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	189% 15mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	117% 816mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	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	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Lentils per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Lentils vs Lentils:

• 1 lb of Raw Lentils contains 5.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3 times more Vitamin B6, 2.6 times more Vitamin B9, 3 times more Vitamin C, 4.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled Lentils.
• 1 pound of Boiled Lentils have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Lentils 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 Boiled Lentils vs Lentils:

• 1 pound of Boiled Lentils has 28 times more Selenium than Lentils.
• While 1 lb of Raw Lentils contains 1.8 times more Calcium, 3 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Boiled Lentils.
• 1 pound of Boiled Lentils lack sufficient amounts of Calcium
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lentils contains 3 times more Energy, 3 times more Omega 3, 3 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Boiled Lentils.
• Both Boiled Lentils and Lentils offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Lentils provide inadequate amounts of Omega 6