Comparing Nutrients in 7 ounces Boiled Lentils VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Lentils	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	32% 18g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60.6% 0.79mg	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	195% 782μg	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	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	1.46% 0.22mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Red Kidney Beans contain 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, 3 times more Vitamin C and 3.3 times more Vitamin K than Boiled Lentils.
• Both Boiled Lentils and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Lentils have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Lentils as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Raw Red Kidney Beans contain 4.4 times more Calcium, 2.8 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 3.7 times more Potassium and 2.2 times more Zinc than Boiled Lentils.
• Both Boiled Lentils and Red Kidney Beans contain similar levels of Selenium per seven ounces.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 2.9 times more Energy, 9.7 times more Omega 3, 3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Boiled Lentils.
• Both Boiled Lentils and Red Kidney Beans offer comparable quantities of Sugars per seven ounces.
• Both Boiled Lentils as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.