Comparing Nutrients in 5 ounces Boiled Lentils VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Lentils	Almond paste	Recommended Dietary Allowance
Energy	5.67% 164kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	71% 51.4g	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	29.5% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Almond paste	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	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	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	Almond paste	Recommended Dietary Allowance
Calcium	2.7% 27mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	71.5% 0.64mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	52.8% 1.2mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lentils versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lentils vs Almond paste:

• 5 ounces of Boiled Lentils have 2.1 times more Vitamin B1, 5.6 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 5.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 123.1 times more Vitamin E than Boiled Lentils.
• 5 ounces of Boiled Lentils have insufficient amounts of Vitamin E
• Both Boiled Lentils as well as Almond paste 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 vs Almond paste:

• 5 ounces of Boiled Lentils have 2.1 times more Iron than Almond paste.
• While 5 oz of Almond paste contain 9.1 times more Calcium, 1.8 times more Copper, 3.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Selenium than Boiled Lentils.
• Both Boiled Lentils and Almond paste contain similar levels of Potassium and Zinc per five ounces.
• 5 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lentils have 1.6 times more Fiber than Almond paste.
• While 5 oz of Almond paste contain 3.9 times more Energy, 73 times more Fat, 49.6 times more Saturated Fat, 5.4 times more Omega 3, 40.7 times more Omega 6, 2.4 times more Carbohydrate and 20.1 times more Sugars than Boiled Lentils.
• Both Boiled Lentils and Almond paste offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Lentils provide inadequate amounts of Omega 6