Comparing Nutrients in 7 ounces Lentils VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Lentils	Almond paste	Recommended Dietary Allowance
Energy	24% 699kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	73% 95g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	87.3% 49g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Lentils	Almond paste	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Almond paste	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Lentils vs Almond paste:

• 7 ounces of Lentils have 10.6 times more Vitamin B1, 1.8 times more Vitamin B3, 18.9 times more Vitamin B5, 15 times more Vitamin B6, 6.6 times more Vitamin B9, 45 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 2 times more Vitamin B2 and 27.6 times more Vitamin E than Raw Lentils.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Lentils as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Almond paste:

• 7 ounces of Lentils have 1.7 times more Copper, 4.1 times more Iron, 1.6 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 4.9 times more Calcium, 2.8 times more Magnesium and 42 times more Selenium than Raw Lentils.
• Both Lentils and Almond paste contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 1.3 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 1.3 times more Energy, 26.2 times more Fat, 17.1 times more Saturated Fat, 1.8 times more Omega 3, 13.5 times more Omega 6 and 17.9 times more Sugars than Raw Lentils.