Comparing Nutrients in 7 ounces Lentils VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lentils	Roasted Almonds	Recommended Dietary Allowance
Energy	24% 699kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	32% 41.7g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 9.43g	g per day for Men 19-50 years
Fiber	56% 21.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	87.3% 49g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Lentils	Roasted Almonds	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	20.8% 0.27mg	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	27.3% 109μg	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% 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	6.5% 0.97mg	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lentils vs Roasted Almonds:

• Raw Lentils have 11.3 times more Vitamin B1, 6.7 times more Vitamin B5, 4 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 48.8 times more Vitamin E than Raw Lentils.
• Both Raw Lentils as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Lentils vs Roasted Almonds:

• Raw Lentils have 1.7 times more Iron than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Calcium, 1.5 times more Copper, 5.9 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 20 times more Selenium than Raw Lentils.
• Both Raw Lentils and Dry Roasted Almonds have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lentils have 11.2 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 49.6 times more Fat, 26.6 times more Saturated Fat, 31.3 times more Omega 6 and 2.4 times more Sugars than Raw Lentils.
• Both Raw Lentils and Dry Roasted Almonds have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Lentils as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.