Comparing Nutrients in 1 pound Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	56% 1624kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	194% 108g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	11% 0.14mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	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	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.8% 218mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	657% 5.9mg	83% 0.75mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	12.2% 0.28mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.96% 35.5g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Lentils versus 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 pound of Red Lentils has 17.6 times more Vitamin B1, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 13 times more Vitamin B6 and 22.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 18.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Pink Or Red Lentils.
• 1 pound of Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Pink Or Red Lentils as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 1 pound of Red Lentils has 7.9 times more Copper, 17.6 times more Iron, 3.9 times more Magnesium, 27.7 times more Manganese, 6.8 times more Phosphorus, 5.5 times more Potassium and 13.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, with added calcium, vitamins A and D contains 2.6 times more Calcium, more Selenium, 6.7 times more Sodium and 11.6 times more Water 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 8.3 times more Energy, 1.5 times more Fat, 3.3 times more Omega 3, 1.5 times more Omega 6, 12.8 times more Carbohydrate, 54 times more Fiber and 9.2 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber