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

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Lentils	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	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	0.74% 0.54g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	87.3% 49g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Lentils	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	238% 951μg	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	9.92% 8.93mg	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	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	57.8% 0.52mg	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	161% 13mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	22% 0.51mg	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	79.7% 558mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Lentils have 9.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.7 times more Vitamin B3, 9.8 times more Vitamin B5, 5.2 times more Vitamin B6, 6.5 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Lentils have 2.9 times more Copper, 2.4 times more Iron, 5.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 3.6 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.3 times more Calcium and 12 times more Selenium than Raw Lentils.
• Both Lentils and Boiled Royal Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 2.9 times more Energy, 2 times more Omega 3, 11.5 times more Omega 6, 2.9 times more Carbohydrate and 2.6 times more Protein than Boiled Royal Red Kidney Beans.
• Both Lentils and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6