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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Lentils	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	41.3% 15.7g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	32% 18g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Boiled California Red Kidney Beans	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	16% 0.21mg	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	36.7% 147μg	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	2.65% 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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Lentils have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled Lentils and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled Lentils as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Lentils have 1.6 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.5 times more Calcium and 1.3 times more Magnesium than Boiled Lentils.
• Both Boiled Lentils and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Potassium per seven ounces.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• Both Boiled Lentils and Boiled California Red Kidney Beans have similar amounts of macro-nutrients per 7 oz
• Both Boiled Lentils and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Lentils as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.