Comparing Nutrients in 1 pound Red Lentils VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red Lentils	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1624kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	78% 102g	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	129% 49g	111% 42g	38g per day for Men 19-50 years
Protein	194% 108g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	36.3% 0.47mg	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	231% 925μg	84% 336μg	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	8.57% 7.7mg	6.05% 5.44mg	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

	Red Lentils	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.8% 218mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	657% 5.9mg	146% 1.3mg	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	419% 33.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	62.7% 1.44mg	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	191% 1334mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.96% 35.5g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Lentils has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Raw Pink Or Red Lentils as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Red Lentils has 4.5 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium, 5.4 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium and 4.2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium and more Selenium than Raw Pink Or Red Lentils.
• 1 pound of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Lentils has 2.9 times more Energy, 24.1 times more Fat, 7.8 times more Omega 3, 44.3 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Boiled California Red Kidney Beans.
• Both Red Lentils and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6