Comparing Nutrients in 7 ounces Boiled Lentils with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	7.8% 226kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	32% 18g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	70.4% 0.91mg	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	89.8% 359μg	59.5% 238μg	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	3.3% 2.98mg	1.76% 1.6mg	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	1.46% 0.22mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	118% 1.06mg	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	82.6% 6.6mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	159% 3.66mg	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	51% 357mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Oil-Roasted Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lentils with Salt versus 7 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 7 ounces of Boiled Lentils with Salt have 2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 13 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 62.8 times more Vitamin E than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin E
• Both Boiled Lentils with Salt as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Lentils with Salt vs Oil-Roasted Peanuts:

• 7 ounces of Boiled Lentils with Salt have 2.2 times more Iron and 39.7 times more Sodium than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 3.2 times more Calcium, 2.1 times more Copper, 4.9 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts contain similar levels of Selenium per seven ounces.
• 7 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils with Salt have 1.3 times more Carbohydrate than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 5.3 times more Energy, 138.2 times more Fat, 163.9 times more Saturated Fat, 110.2 times more Omega 6, 2.3 times more Sugars and 3.1 times more Protein than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Oil-Roasted Peanuts offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Boiled Lentils with Salt provide inadequate amounts of Omega 6