Comparing Nutrients in 5 ounces Peanut Spread VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Red Lentils	26%	5%	69%

Macro Nutrients

	Peanut Spread	Red Lentils	Recommended Dietary Allowance
Energy	31.8% 921kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	80.2% 78g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	69% 89.4g	130g per day for Men 19-50 years
Sugars	12.4% 9g	NA	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	29% 11g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	62.8% 35g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.4% 0.67mg	44% 0.57mg	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	51% 204μg	72.3% 289μg	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	2.68% 2.4mg	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	76% 11.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Red Lentils	Recommended Dietary Allowance
Calcium	10.2% 102mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	205% 1.85mg	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	50.3% 4.03mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	106% 2.43mg	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	71% 496mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.98mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Spread VS Red Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanut Spread versus 5 oz of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanut Spread vs Red Lentils:

• 5 ounces of Peanut Spread have 11 times more Vitamin B3 and 3.5 times more Vitamin B5 than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 4.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Low Sugar Peanut Spread as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peanut Spread vs Red Lentils:

• 5 ounces of Peanut Spread have 1.5 times more Calcium, 2.8 times more Magnesium, 1.2 times more Potassium, more Selenium and 41.7 times more Sodium than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 1.7 times more Copper and 2.6 times more Iron than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils contain similar levels of Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Spread have 1.8 times more Energy, 25.3 times more Fat, 27 times more Saturated Fat and 18.3 times more Omega 6 than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 2.7 times more Omega 3, 4.4 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• Both Peanut Spread and Red Lentils offer comparable quantities of Protein per five ounces.