Comparing Nutrients in 7 ounces Red Lentils VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Red Lentils	Baked Red Potatoes	Recommended Dietary Allowance
Energy	24.5% 710kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	32.4% 0.42mg	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	101% 405μg	13.4% 53.6μg	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	3.75% 3.37mg	27.8% 25mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	38.4% 0.35mg	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	183% 14.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	15% 0.34mg	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	83.3% 583mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Lentils vs Baked Red Potatoes:

• Raw Pink Or Red Lentils have 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 7.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Pink Or Red Lentils as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Lentils vs Baked Red Potatoes:

• Raw Pink Or Red Lentils have 5.3 times more Calcium, 7.5 times more Copper, 10.6 times more Iron, 2.1 times more Magnesium, 9.9 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium and 9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.8 times more Water than Raw Pink Or Red Lentils.

Comparison of macro-nutrients per 7 ounces:

• Raw Pink Or Red Lentils have 4.1 times more Energy, 14.5 times more Fat, 9.5 times more Saturated Fat, 16.7 times more Omega 3, 18.1 times more Omega 6, 3.2 times more Carbohydrate, 6 times more Fiber and 10.4 times more Protein than Baked Whole Red Potatoes.
• Both Raw Pink Or Red Lentils as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.