Comparing Nutrients in 5 ounces Blanched Almonds VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Blanched Almonds	Boiled Lentils	Recommended Dietary Allowance
Energy	29% 836kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	3.5% 2.55g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	29.5% 11g	38g per day for Men 19-50 years
Protein	54% 30.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	19.4% 0.25mg	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	17.4% 69.5μg	64% 257μg	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	2.36% 2.13mg	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	224% 33.7mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Lentils	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	39.5% 0.36mg	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	58% 4.65mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	30.4% 0.7mg	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	97% 682mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.67% 99g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 9.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 215.9 times more Vitamin E than Boiled Lentils.
• While Boiled Lentils contain 2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled Lentils have similar amounts of Vitamin B1 per 5 oz.
• Both Blanched Almonds as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Boiled Lentils:

• Blanched Almonds have 12.4 times more Calcium, 4.1 times more Copper, 7.4 times more Magnesium, 3.7 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 9.5 times more Sodium and 2.3 times more Zinc than Boiled Lentils.
• While Boiled Lentils contain 15.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Lentils have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 5.1 times more Energy, 138.2 times more Fat, 74.6 times more Saturated Fat, 90.3 times more Omega 6, 2.6 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Boiled Lentils.
• While Boiled Lentils contain 9.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Boiled Lentils have similar amounts of Carbohydrate per 5 oz.
• Both Blanched Almonds as well as Boiled Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.