Comparing Nutrients in 5 ounces Winged Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Red Lentils	26%	5%	69%

Macro Nutrients

	Winged Beans	Red Lentils	Recommended Dietary Allowance
Energy	20% 580kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.26g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	34% 5.77g	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	45.5% 59g	69% 89.4g	130g per day for Men 19-50 years
Sugars	NA	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	97% 36.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	75% 42g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	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	122% 1.46mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.8μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Red Lentils	Recommended Dietary Allowance
Calcium	62.4% 624mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	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	238% 19mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	91% 639mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	40.7% 1385mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Red Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Beans 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 Winged Beans vs Red Lentils:

• 5 ounces of Winged Beans have 2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B5 than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 2.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Winged Beans.
• Both Raw Winged Beans 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 Winged Beans vs Red Lentils:

• 5 ounces of Winged Beans have 9.2 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, more Selenium, 5.4 times more Sodium and 1.2 times more Zinc than Red Lentils.
• 5 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winged Beans have 7.5 times more Fat, 6.1 times more Saturated Fat, 4.6 times more Omega 6, 2.4 times more Fiber and 1.2 times more Protein than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 1.5 times more Carbohydrate than Raw Winged Beans.
• Both Winged Beans and Red Lentils offer comparable quantities of Energy and Omega 3 per five ounces.