Comparing Nutrients in 7 ounces Boiled Carrots VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Carrots	Lentils	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	97% 126g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 2.9g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	56% 21.2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Lentils	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Lentils	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Lentils:

• Boiled and Drained Carrots have 426 times more Vitamin A, 2.1 times more Vitamin E and 2.7 times more Vitamin K than Raw Lentils.
• While Raw Lentils contain 13.2 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 9.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 34.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Lentils have similar amounts of Vitamin C per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Lentils:

• Boiled and Drained Carrots have 7 times more Selenium, 9.7 times more Sodium and 10.9 times more Water than Raw Lentils.
• While Raw Lentils contain 44.4 times more Copper, 19.1 times more Iron, 4.7 times more Magnesium, 9 times more Manganese, 9.4 times more Phosphorus, 2.9 times more Potassium and 16.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Lentils have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.7 times more Sugars than Raw Lentils.
• While Raw Lentils contain 10.1 times more Energy, 5.9 times more Fat, 112 times more Omega 3, 4.8 times more Omega 6, 7.7 times more Carbohydrate, 3.6 times more Fiber and 32.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.