Comparing Nutrients in 1 pound Lentils VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Lentils	Carrots	Recommended Dietary Allowance
Energy	55% 1597kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 6.67g	% 16.3g	g per day for Men 19-50 years
Fiber	128% 48.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	199% 112g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Lentils	Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.7mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	543% 2173μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	90% 3071mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1% 37.5g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Lentils have 13.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 25.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Raw Lentils.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lentils vs Carrots:

• Raw Lentils have 16.8 times more Copper, 21.7 times more Iron, 3.9 times more Magnesium, 9.7 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium and 13.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 10.7 times more Water than Raw Lentils.
• Both Raw Lentils and Raw Carrots have similar amounts of Calcium per 1 lb.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lentils have 8.6 times more Energy, 4.4 times more Fat, 56 times more Omega 3, 4.1 times more Omega 6, 6.6 times more Carbohydrate, 3.8 times more Fiber and 26.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Sugars than Raw Lentils.
• Both Raw Lentils as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.