Comparing Nutrients in 300 calories Soymilk, original and vanilla, with added calcium, vitamins A and D VS Red Lentils

Weight per 300 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g
• Red Lentils: 83.8g

Raw Pink Or Red Lentils have 8.3 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is high in comparison to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, with added calcium, vitamins A and D or Red Lentils?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Red Lentils	26%	5%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.67% 1.4g	24% 9.05g	38g per day for Men 19-50 years
Protein	32.4% 18g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Vitamin A	42.6% 384μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	26% 0.34mg	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	15.7% 62.8μg	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	247% 5.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.6% 1.42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Calcium	86% 858mg	4.02% 40.2mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	121% 1.1mg	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	36.6% 2.93mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	11.8% 49.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	62.5% 1.44mg	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	43% 300mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.39% 5.87mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	17% 630g	0.18% 6.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Red Lentils:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 152.6 times more Vitamin A, 14.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Red Lentils:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 21.3 times more Calcium, 2.1 times more Magnesium, 1.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 55.9 times more Sodium and 96.2 times more Water than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.1 times more Iron, 3.3 times more Manganese and 1.7 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Pink Or Red Lentils have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.6 times more Fat, 4.5 times more Saturated Fat, 2.5 times more Omega 3 and 5.5 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 1.5 times more Carbohydrate and 6.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Pink Or Red Lentils have similar amounts of Energy and Protein per 300 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.