Comparing Nutrients in 1 pound Blanched Almonds VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Lentils	26%	5%	69%

Macro Nutrients

	Blanched Almonds	Red Lentils	Recommended Dietary Allowance
Energy	92% 2676kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	220% 286g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	129% 49g	38g per day for Men 19-50 years
Protein	173% 97g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	141% 1.83mg	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	55.6% 222μg	231% 925μg	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	8.57% 7.7mg	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	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red Lentils	Recommended Dietary Allowance
Calcium	107% 1070mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	657% 5.9mg	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	186% 15mg	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	338% 7.8mg	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	312% 2182mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.96% 35.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.7 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.7 times more Vitamin B1, 3.5 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 per 1 lb.
• Both Blanched Almonds as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Red Lentils:

• Blanched Almonds have 4.9 times more Calcium, 4.5 times more Magnesium, 1.6 times more Phosphorus, more Selenium and 2.7 times more Sodium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 1.3 times more Copper and 2.3 times more Iron than Blanched Almonds.
• Both Blanched Almonds and Raw Pink Or Red Lentils have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.6 times more Energy, 24.2 times more Fat, 10.4 times more Saturated Fat and 14 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 62.5 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Raw Pink Or Red Lentils have similar amounts of Fiber and Protein per 1 lb.
• Both Blanched Almonds as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.