Comparing Nutrients in 7 ounces Almonds VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lentils	27%	3%	70%

Macro Nutrients

	Almonds	Lentils	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	97% 126g	130g per day for Men 19-50 years
Sugars	12% 8.63g	5.56% 4.03g	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	0.3% 0.22g	0.74% 0.54g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 2.9g	g per day for Men 19-50 years
Fiber	65.3% 25g	56% 21.2g	38g per day for Men 19-50 years
Protein	75% 42g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	238% 951μg	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	0% 0mg	9.92% 8.93mg	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	339% 51mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lentils	Recommended Dietary Allowance
Calcium	53.4% 534mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	166% 1.5mg	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	92% 7.36mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	120% 2.76mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.44% 16.4g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 52.3 times more Vitamin E than Raw Lentils.
• While Raw Lentils contain 4.3 times more Vitamin B1, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Lentils:

• Almonds have 7.7 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils.
• While Raw Lentils contain 1.8 times more Iron than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 47.1 times more Fat, 24.7 times more Saturated Fat, 29.8 times more Omega 6 and 2.1 times more Sugars than Raw Lentils.
• While Raw Lentils contain 37.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Lentils have similar amounts of Fiber and Protein per 7 oz.
• Both Almonds as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.