Comparing Nutrients in 7 ounces Red Kidney Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Lentils	27%	3%	70%

Macro Nutrients

	Red Kidney Beans	Lentils	Recommended Dietary Allowance
Energy	23% 669kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	97% 126g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	56% 21.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Lentils	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Lentils:

• 7 oz of Raw Lentils contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw 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 Red Kidney Beans vs Lentils:

• 7 ounces of Red Kidney Beans have 2.4 times more Calcium, 2.9 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 32 times more Selenium than Lentils.
• While 7 oz of Raw Lentils contain 1.3 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils contain similar levels of Copper, Iron and Zinc per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.2 times more Omega 3 and 1.4 times more Fiber than Lentils.
• While 7 oz of Raw Lentils contain 1.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Lentils offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6