Comparing Nutrients in 7 ounces Red Lentils VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Red Lentils	Boiled Winged Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 29.6g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	84.7% 47.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Boiled Winged Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	7.17% 0.093mg	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	4.96% 20μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Lentils have 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 8.6 times more Vitamin B6 and 20.4 times more Vitamin B9 than Boiled Winged Beans.
• Both Red Lentils and Boiled Winged Beans provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Pink Or Red Lentils as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Red Lentils have 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Zinc than Boiled Winged Beans.
• While 7 oz of Boiled Winged Beans contain 3 times more Calcium and more Selenium than Raw Pink Or Red Lentils.
• Both Red Lentils and Boiled Winged Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Lentils have 2.4 times more Energy, 2.7 times more Omega 3, 4.2 times more Carbohydrate and 2.3 times more Protein than Boiled Winged Beans.
• While 7 oz of Boiled Winged Beans contain 2.7 times more Fat, 2.2 times more Saturated Fat and 1.6 times more Omega 6 than Raw Pink Or Red Lentils.