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

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 499kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.45% 0.59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	40% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	62.3% 35g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.7% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	170% 679μg	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	7.1% 6.38mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	115% 9.23mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	NA	420mg per day for Men 19-50 years
Manganese	86% 1.97mg	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	57% 398mg	NA	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	NA	11mg per day for Men 19-50 years
Water	0.32% 11.7g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Lentils vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Lentils have 2.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Lentils have 2.3 times more Calcium, 13 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 49.7 times more Sodium than Raw Lentils.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lentils have 2.8 times more Energy, 2.4 times more Carbohydrate, 2.9 times more Sugars, 4.1 times more Fiber and 11.1 times more Protein than Frozen Roasted Potatoes with Salt.