Comparing Nutrients in 500 calories Boiled Winged Beans VS Red Lentils

Weight per 500 calories

• Boiled Winged Beans: 340g
• Red Lentils: 140g

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.

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	3.12% 3.03g	97g per day for Men 19-50 years
Saturated Fat	8.77% 2.8g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	7.28% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	67.8% 88g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	64.5% 36g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.6% 1mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	43.3% 0.56mg	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	8.5% 34μg	71.2% 285μg	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	2.64% 2.37mg	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	48.3% 483mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	202% 1.8mg	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	184% 14.7mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	43.7% 184mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	177% 4.08mg	104% 2.4mg	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	74.3% 520mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	18% 9.86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.95% 44.2mg	0.65% 9.78mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	45.7% 5.03mg	11mg per day for Men 19-50 years
Water	6.18% 229g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Winged Beans vs Red Lentils:

• Boiled Winged Beans have 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 3.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled Winged Beans.
• Both Boiled Winged Beans and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 per 500 kcal.
• 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 500 kcal.

Comparing minerals per 500 calories for Boiled Winged Beans vs Red Lentils:

• 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, more Selenium and 20.9 times more Water than Raw Pink Or Red Lentils.
• Both Boiled Winged Beans and Raw Pink Or Red Lentils have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Winged Beans have 6.6 times more Fat, 5.3 times more Saturated Fat and 4 times more Omega 6 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 1.7 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans and Raw Pink Or Red Lentils have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Boiled Winged Beans as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.