Comparing Nutrients in 1 pound Red Lentils VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Red Lentils	Peanut Spread	Recommended Dietary Allowance
Energy	56% 1624kcal	102% 2948kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	145% 46.4g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	432% 73.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	49.7% 64.5g	130g per day for Men 19-50 years
Sugars	NA	39.7% 29g	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	93% 35.4g	38g per day for Men 19-50 years
Protein	194% 108g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Peanut Spread	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	465% 74.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	164% 2.14mg	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	163% 653μg	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	0% 0mg	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	244% 36.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Peanut Spread	Recommended Dietary Allowance
Calcium	21.8% 218mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	657% 5.9mg	383% 3.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	390% 8.98mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.96% 35.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Peanut Spread per 1 lb

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

Lets compare vitamin content per 1 pound of Red Lentils vs Peanut Spread:

• 1 pound of Red Lentils has 4.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 11 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Pink Or Red Lentils as well as Low Sugar Peanut Spread 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 Peanut Spread:

• 1 pound of Red Lentils has 1.7 times more Copper and 2.6 times more Iron than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.5 times more Calcium, 2.8 times more Magnesium, more Selenium and 41.7 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread contain similar levels of Manganese, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Lentils has 2.7 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.8 times more Energy, 25.3 times more Fat, 27 times more Saturated Fat and 18.3 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Red Lentils and Peanut Spread offer comparable quantities of Protein per one pound.