Comparing Nutrients in 7 ounces Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	24.5% 710kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	7.5% 9.76g	130g per day for Men 19-50 years
Sugars	NA	10% 7.24g	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	56.4% 21.4g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	4.73% 0.062mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	70.3% 1.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.2% 85.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.53% 95mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	36.4% 0.33mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	5.35% 0.12mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Lentils versus 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 7 ounces of Red Lentils have 17.6 times more Vitamin B1, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 13 times more Vitamin B6 and 22.7 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 18.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Pink Or Red Lentils.
• 7 ounces of Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Pink Or Red Lentils as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Red Lentils vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 7 ounces of Red Lentils have 7.9 times more Copper, 17.6 times more Iron, 3.9 times more Magnesium, 27.7 times more Manganese, 6.8 times more Phosphorus, 5.5 times more Potassium and 13.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.6 times more Calcium, more Selenium, 6.7 times more Sodium and 11.6 times more Water than Raw Pink Or Red Lentils.
• 7 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Lentils have 8.3 times more Energy, 1.5 times more Fat, 3.3 times more Omega 3, 1.5 times more Omega 6, 12.8 times more Carbohydrate, 54 times more Fiber and 9.2 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber