Comparing Nutrients in 5 ounces Red Lentils VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Red Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.5% 507kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	40.3% 15.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	60.5% 34g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	NA	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	28% 947mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Lentils versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Lentils vs Frozen Roasted Potatoes with Salt:

• Both Raw Pink Or Red Lentils and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Raw Pink Or Red Lentils as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Red Lentils vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Red Lentils have 3.2 times more Calcium, 14.8 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 42.6 times more Sodium than Raw Pink Or Red Lentils.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Lentils have 2.8 times more Energy, 2.4 times more Carbohydrate, 4.2 times more Fiber and 10.8 times more Protein than Frozen Roasted Potatoes with Salt.