Comparing Nutrients in 300 calories Carrots VS Boiled Lentils

Weight per 300 calories

• Carrots: 732g
• Boiled Lentils: 259g

Boiled Lentils have 2.8 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled Lentils?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Carrots	Boiled Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	40% 52g	130g per day for Men 19-50 years
Sugars	48% 34.7g	6.42% 4.66g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	41.7% 23.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	117% 468μg	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	48% 43mg	4.3% 3.88mg	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	32% 4.83mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Lentils	Recommended Dietary Allowance
Calcium	24% 241mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	55.5% 1.28mg	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	36.6% 256mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	28% 954mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	13% 7.24μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.34% 5.17mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	17.5% 646g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Boiled Lentils:

• Raw Carrots have more Vitamin A, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 11.1 times more Vitamin C, 17 times more Vitamin E and 22 times more Vitamin K than Boiled Lentils.
• While Boiled Lentils contain 3.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Boiled Lentils have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Carrots as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Boiled Lentils:

• Raw Carrots have 4.9 times more Calcium, 2.5 times more Potassium, 97.6 times more Sodium and 3.6 times more Water than Boiled Lentils.
• While Boiled Lentils contain 2 times more Copper, 3.9 times more Iron, 1.8 times more Phosphorus, 9.9 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled Lentils have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.1 times more Omega 6, 1.3 times more Carbohydrate and 7.5 times more Sugars than Boiled Lentils.
• While Boiled Lentils contain 6.5 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled Lentils have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Carrots as well as Boiled Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.