Comparing Nutrients in 7 ounces Baked White Potatoes VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lentils	27%	3%	70%

Macro Nutrients

	Baked White Potatoes	Lentils	Recommended Dietary Allowance
Energy	6.3% 183kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	97% 126g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.9g	g per day for Men 19-50 years
Fiber	11% 4.17g	56% 21.2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lentils	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	82.4% 1.07mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lentils	Recommended Dietary Allowance
Calcium	2% 20mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	120% 2.76mg	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	21.3% 149mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Lentils:

• Baked Whole White Potatoes have 2.8 times more Vitamin C than Raw Lentils.
• While Raw Lentils contain 18.2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B6, 12.6 times more Vitamin B9, 12.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Lentils:

• Baked Whole White Potatoes have 9.1 times more Water than Raw Lentils.
• While Raw Lentils contain 3.5 times more Calcium, 5.9 times more Copper, 10.2 times more Iron, 1.7 times more Magnesium, 7.4 times more Manganese, 3.7 times more Phosphorus and 9.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lentils have similar amounts of Potassium per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Lentils have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lentils contain 3.8 times more Energy, 7.1 times more Fat, 7.5 times more Omega 3, 8.4 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Sugars, 5.1 times more Fiber and 11.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.