Comparing Nutrients in 7 ounces Lentils VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Lentils	Frozen Carrots	Recommended Dietary Allowance
Energy	24% 699kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	12% 15.7g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 8.04g	g per day for Men 19-50 years
Fiber	56% 21.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	87.3% 49g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	14.5% 0.19mg	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	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	9.92% 8.93mg	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	14.8% 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	79.7% 558mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Lentils versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lentils vs Frozen Carrots:

• 7 ounces of Lentils have 19.8 times more Vitamin B1, 5.7 times more Vitamin B2, 5.6 times more Vitamin B3, 11.4 times more Vitamin B5, 5.7 times more Vitamin B6, 47.9 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 355 times more Vitamin A and 3.5 times more Vitamin K than Raw Lentils.
• Both Lentils and Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Lentils as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Frozen Carrots:

• 7 ounces of Lentils have 10.2 times more Copper, 14.8 times more Iron, 3.9 times more Magnesium, 8.1 times more Manganese, 8.5 times more Phosphorus, 2.9 times more Potassium and 9.9 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 11.3 times more Sodium and 10.9 times more Water than Raw Lentils.
• Both Lentils and Frozen Carrots contain similar levels of Calcium per seven ounces.
• Both Raw Lentils as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 9.8 times more Energy, 6.6 times more Omega 3, 1.7 times more Omega 6, 8 times more Carbohydrate, 3.2 times more Fiber and 31.6 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.3 times more Sugars than Raw Lentils.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein