Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Royal Red Kidney Beans	Lentils	Recommended Dietary Allowance
Energy	16% 466kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	93% 35.3g	40% 15g	38g per day for Men 19-50 years
Protein	64% 36g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	59% 0.77mg	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	139% 557μg	170% 679μg	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	7.1% 6.38mg	7.1% 6.38mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Lentils	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	119% 1.07mg	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	154% 12.3mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	86% 1.97mg	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	82.2% 575mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Lentils contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Lentils provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per five ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 3.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 32 times more Selenium than Lentils.
• While 5 oz of Raw Lentils contain 1.3 times more Manganese than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Lentils contain similar levels of Zinc per five ounces.
• 5 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 1.4 times more Omega 3 and 2.3 times more Fiber than Lentils.
• While 5 oz of Raw Lentils contain 4.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Lentils offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6