Comparing Nutrients in 5 ounces Boiled Lentils with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	5.57% 162kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	29.5% 11g	35% 13.3g	38g per day for Men 19-50 years
Protein	23% 12.8g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	50.3% 0.65mg	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	64% 257μg	42.5% 170μg	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	2.36% 2.13mg	1.26% 1.13mg	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	1.04% 0.16mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	84% 0.76mg	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	59% 4.72mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	114% 2.6mg	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	36.4% 255mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.056% 2.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Oil-Roasted Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lentils with Salt versus 5 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 5 ounces of Boiled Lentils with Salt have 2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 13 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 62.8 times more Vitamin E than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin E
• Both Boiled Lentils with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 5 ounces of Boiled Lentils with Salt have 2.2 times more Iron and 39.7 times more Sodium than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 3.2 times more Calcium, 2.1 times more Copper, 4.9 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts contain similar levels of Selenium per five ounces.
• 5 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lentils with Salt have 1.3 times more Carbohydrate than Oil-Roasted Peanuts.
• While 5 oz of Oil-Roasted Peanuts no Salt contain 5.3 times more Energy, 138.2 times more Fat, 163.9 times more Saturated Fat, 110.2 times more Omega 6, 2.3 times more Sugars and 3.1 times more Protein than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Boiled Lentils with Salt provide inadequate amounts of Omega 6