Comparing Nutrients in 5 ounces Canned Kidney Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Red Lentils	26%	5%	69%

Macro Nutrients

	Canned Kidney Beans	Red Lentils	Recommended Dietary Allowance
Energy	4.1% 119kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	69% 89.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	44% 0.57mg	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	12.8% 51μg	72.3% 289μg	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	1.9% 1.7mg	2.68% 2.4mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Red Lentils	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	205% 1.85mg	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	20.7% 1.66mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	106% 2.43mg	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	18.2% 128mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3% 111g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Red Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Red Lentils:

• 5 oz of Raw Pink Or Red Lentils contain 4.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B5, 5.4 times more Vitamin B6 and 5.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Red Lentils:

• 5 ounces of Canned Kidney Beans have 42.3 times more Sodium and 10 times more Water than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 1.4 times more Calcium, 9.7 times more Copper, 6.3 times more Iron, 2.2 times more Magnesium, 10.2 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 7.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pink Or Red Lentils contain 4.3 times more Energy, 3.6 times more Fat, 3 times more Omega 3, 8.4 times more Omega 6, 4.4 times more Carbohydrate, 2.5 times more Fiber and 4.6 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6