Comparing Nutrients in 500 calories Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 500 calories

• Red Lentils: 140g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Red Lentils have 8.3 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Red Lentils or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

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

Macro Nutrients

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.12% 3.03g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	39.7% 15g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	27.7% 0.36mg	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	71.2% 285μg	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.64% 2.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.7% 67mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	213% 1.9mg	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	129% 10.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	31.3% 0.72mg	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	58.7% 411mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.78mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	45.7% 5.03mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	0.3% 11g	28.4% 1051g	3700g per day for Men 19-50 years

Red Lentils VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Lentils or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 500 calories of Red Lentils have 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.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 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.
• 500 calories of Red Lentils have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D
• Both Raw Pink Or Red Lentils as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 500 calories of Red Lentils have 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.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 21.3 times more Calcium, 2.1 times more Magnesium, 1.5 times more Potassium, more Selenium, 55.9 times more Sodium and 96.2 times more Water than Raw Pink Or Red Lentils.
• Both Red Lentils and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Red Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Lentils have 1.5 times more Carbohydrate and 6.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.6 times more Fat, 2.5 times more Omega 3 and 5.5 times more Omega 6 than Raw Pink Or Red Lentils.
• Both Red Lentils and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Red Lentils provide inadequate amounts of Omega 6
• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber