Comparing Nutrients in 300 calories Boiled Winged Beans VS Red Lentils

Weight per 300 calories

• Boiled Winged Beans: 204g
• Red Lentils: 83.8g

Raw Pink Or Red Lentils have 2.4 times more energy per unit of mass than Boiled Winged Beans, which is high in comparison to other foods. Boiled Winged Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Winged Beans or Red Lentils?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Red Lentils	26%	5%	69%

Macro Nutrients

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	23.5% 30.5g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24% 9.05g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.37% 0.32mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.38% 0.096mg	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	5.1% 20.4μg	42.7% 171μg	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	1.6% 1.42mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Calcium	29% 290mg	4.02% 40.2mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	110% 8.84mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	26.2% 110mg	11.8% 49.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	44.6% 312mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	10.8% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.5mg	0.39% 5.87mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.18% 6.55g	3700g per day for Men 19-50 years

Boiled Winged Beans VS Red Lentils Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Winged Beans or Red Lentils?

Lets compare vitamin content per 300 calories of Boiled Winged Beans vs Red Lentils:

• 300 calories of Boiled Winged Beans have 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Red Lentils.
• While 300 kcal of Raw Pink Or Red Lentils contain 3.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled Winged Beans.
• 300 calories of Boiled Winged Beans have insufficient amounts of Vitamin B9
• 300 calories of Red Lentils have insufficient amounts of Vitamin B5
• Both Boiled Winged Beans as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Winged Beans vs Red Lentils:

• 300 calories of Boiled Winged Beans have 7.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus and more Selenium than Red Lentils.
• Both Boiled Winged Beans and Red Lentils contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Red Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Winged Beans have 6.6 times more Fat and 4 times more Omega 6 than Red Lentils.
• While 300 kcal of Raw Pink Or Red Lentils contain 1.7 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans and Red Lentils offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• 300 calories of Red Lentils provide inadequate amounts of Omega 6