Comparing Nutrients in 5 ounces Lentils VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 499kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.45% 0.59g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	8.9% 6.45g	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	0.53% 0.38g	0% 0g	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	% 0g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 6.2g	g per day for Men 19-50 years
Fiber	40% 15g	39% 15g	38g per day for Men 19-50 years
Protein	62.3% 35g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.7% 3.03mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	13% 0.17mg	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	170% 679μg	9.57% 38.3μg	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	0% 0mg	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	4.63% 0.69mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	150% 1.35mg	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	115% 9.23mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	86% 1.97mg	152% 3.5mg	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	57% 398mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Lentils vs Oil Roasted Almonds:

• Raw Lentils have 9.5 times more Vitamin B1, 9.3 times more Vitamin B5, 4.6 times more Vitamin B6, 17.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 53 times more Vitamin E than Raw Lentils.
• Both Raw Lentils as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Lentils vs Oil Roasted Almonds:

• Raw Lentils have 1.8 times more Iron than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.3 times more Calcium, 1.3 times more Copper, 5.8 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• Both Raw Lentils and Oil Roasted Almonds have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Lentils have more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 52 times more Fat, 27.3 times more Saturated Fat, 32.7 times more Omega 6 and 2.2 times more Sugars than Raw Lentils.
• Both Raw Lentils and Oil Roasted Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Lentils as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.