Comparing Nutrients in 1 pound Lentils VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Lentils	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	55% 1597kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	204% 265g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.67g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	297% 113g	38g per day for Men 19-50 years
Protein	199% 112g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Lentils	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.7mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	138% 1.8mg	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	543% 2173μg	446% 1783μg	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	22.7% 20.4mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	504% 4.54mg	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	369% 29.5mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	219% 5.03mg	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	182% 1275mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	90% 3071mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	110% 12mg	11mg per day for Men 19-50 years
Water	1% 37.5g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Royal Red Kidney Beans per 1 lb

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

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

• 1 pound of Lentils has 2.2 times more Vitamin B1, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Royal Red Kidney Beans.
• Both Lentils and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Raw Lentils as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Lentils has 1.3 times more Manganese and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 32 times more Selenium than Raw Lentils.
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lentils has 4.3 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Omega 3 and 2.3 times more Fiber than Raw Lentils.
• Both Lentils and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6