Comparing Nutrients in 1 pound Almonds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lentils	27%	3%	70%

Macro Nutrients

	Almonds	Lentils	Recommended Dietary Allowance
Energy	91% 2626kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	221% 287g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	12.7% 9.2g	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	0.69% 0.5g	1.7% 1.22g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 6.67g	g per day for Men 19-50 years
Fiber	149% 56.7g	128% 48.5g	38g per day for Men 19-50 years
Protein	171% 96g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	543% 2173μg	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	0% 0mg	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	775% 116mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lentils	Recommended Dietary Allowance
Calcium	122% 1220mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	380% 3.42mg	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	210% 17mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	275% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1% 37.5g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 52.3 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 4.3 times more Vitamin B1, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Lentils:

• Almonds have 7.7 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• While Raw Lentils contain 1.8 times more Iron than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 47.1 times more Fat, 24.7 times more Saturated Fat, 29.8 times more Omega 6 and 2.1 times more Sugars than Raw Lentils.
• While Raw Lentils contain 37.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Fiber and Protein per 1 lb.
• Both Almonds as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.