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

Macros Ratio

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

Macro Nutrients

	Red Lentils	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 507kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.4g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	7.43% 5.4g	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	0.2% 0.14g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	60.5% 34g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.87% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	NA	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	72.3% 289μg	9.92% 39.7μg	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	2.68% 2.4mg	0.31% 0.28mg	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

	Red Lentils	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	43% 0.39mg	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	131% 10.5mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	23.7% 0.54mg	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	59.5% 417mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	11.5% 393mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.6% 97g	3700g per day for Men 19-50 years

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

• Raw Pink Or Red Lentils have 7.6 times more Vitamin B1, 6.6 times more Vitamin B2, 3.3 times more Vitamin B3, 7.3 times more Vitamin B9 and 8.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Raw Pink Or Red Lentils as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Pink Or Red Lentils have 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.
• While Canned Red Kidney Beans, Solids contain more Selenium, 33 times more Sodium and 8.7 times more Water than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Canned Red Kidney Beans, Solids have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pink Or Red Lentils have 2.9 times more Energy, 2.1 times more Fat, 2.1 times more Saturated 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.
• Both Raw Pink Or Red Lentils as well as Canned Red Kidney Beans, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.