Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Energy	8.5% 246kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	5.56% 4.03g	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	0.74% 0.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	56% 21.2g	38g per day for Men 19-50 years
Protein	32.4% 18g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	82.4% 1.07mg	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	36.7% 147μg	238% 951μg	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	2.65% 2.4mg	9.92% 8.93mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Lentils	Recommended Dietary Allowance
Calcium	13% 131mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	166% 1.5mg	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	74% 5.9mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	120% 2.76mg	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	39% 272mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Lentils:

• 7 oz of Raw Lentils contain 6.8 times more Vitamin B1, 3.4 times more Vitamin B2, 4.8 times more Vitamin B3, 9.8 times more Vitamin B5, 5.2 times more Vitamin B6, 6.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Lentils:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Calcium and 12 times more Selenium than Lentils.
• While 7 oz of Raw Lentils contain 2.6 times more Copper, 2.2 times more Iron, 4.4 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Lentils contain similar levels of Magnesium per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lentils contain 2.8 times more Energy, 3.5 times more Omega 3, 20.7 times more Omega 6, 2.8 times more Carbohydrate and 2.7 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Lentils offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6