Comparing Nutrients in 5 ounces Canned Red Kidney Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Red Lentils	26%	5%	69%

Macro Nutrients

	Canned Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Energy	6.06% 176kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	23.4% 30.5g	69% 89.4g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	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	0.2% 0.14g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Red 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	7.9% 0.095mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	9.92% 39.7μg	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	0.31% 0.28mg	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	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

	Canned Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	26.6% 2.13mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	24.5% 172mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red 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 Red Kidney Beans vs Red Lentils:

• 5 oz of Raw Pink Or Red Lentils contain 7.6 times more Vitamin B1, 6.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids 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 Red Kidney Beans vs Red Lentils:

• 5 ounces of Canned Red Kidney Beans have more Selenium and 33 times more Sodium than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 4.8 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium and 4.8 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Red Lentils contain similar levels of Calcium per five ounces.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pink Or Red Lentils contain 2.9 times more Energy, 2.1 times more Fat, 3.4 times more Omega 3, 7.4 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Canned Red Kidney Beans, Solids.
• 5 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6