Comparing Nutrients in 5 ounces Almonds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lentils	27%	3%	70%

Macro Nutrients

	Almonds	Lentils	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.97% 2.88g	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	0.22% 0.16g	0.53% 0.38g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 2.1g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	40% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	170% 679μg	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	0% 0mg	7.1% 6.38mg	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	242% 36.3mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lentils	Recommended Dietary Allowance
Calcium	38% 381mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	119% 1.07mg	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	65.7% 5.26mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	86% 1.97mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 52.3 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 4.3 times more Vitamin B1, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Lentils:

• Almonds have 7.7 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• While Raw Lentils contain 1.8 times more Iron than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 47.1 times more Fat, 24.7 times more Saturated Fat, 29.8 times more Omega 6 and 2.1 times more Sugars than Raw Lentils.
• While Raw Lentils contain 37.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Fiber and Protein per 5 oz.
• Both Almonds as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.