Comparing Nutrients in 500 calories Boiled Lentils VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled Lentils: 431g
• Frozen Roasted Potatoes with Salt: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Lentils or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	9.97% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.8g	79% 103g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	3.75% 2.7g	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	89.6% 34g	27% 10.2g	38g per day for Men 19-50 years
Protein	69.4% 39g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.7% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	NA	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	195% 780μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.2% 6.47mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.16% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.2% 82mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	NA	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	179% 14.4mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	NA	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	NA	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	111% 776mg	NA	700mg per day for Men 19-50 years
Potassium	46.8% 1591mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.62mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.47mg	NA	11mg per day for Men 19-50 years
Water	8.1% 300g	7.24% 268g	3700g per day for Men 19-50 years

Boiled Lentils VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lentils or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Boiled Lentils vs Frozen Roasted Potatoes with Salt:

• Both Boiled Lentils and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Boiled Lentils as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled Lentils vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Lentils have 7.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 136.1 times more Sodium than Boiled Lentils.
• Both Boiled Lentils and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• Both Boiled Lentils as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lentils have 2.9 times more Sugars, 3.3 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Lentils and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.