Comparing Nutrients in 7 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Red Lentils	26%	5%	69%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	96% 125g	130g per day for Men 19-50 years
Sugars	10% 7.24g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	61.5% 0.8mg	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	4.47% 18μg	101% 405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	70.3% 1.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.2% 85.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Red Lentils	Recommended Dietary Allowance
Calcium	24.4% 244mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	287% 2.6mg	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	10.4% 0.83mg	183% 14.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	148% 3.4mg	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	12% 85.3mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Red Lentils:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 18.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 17.6 times more Vitamin B1, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 13 times more Vitamin B6, 22.7 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparing minerals per 7 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Red Lentils:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.6 times more Calcium, more Selenium, 6.7 times more Sodium and 11.6 times more Water than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 7.9 times more Copper, 17.6 times more Iron, 3.9 times more Magnesium, 27.7 times more Manganese, 6.8 times more Phosphorus, 5.5 times more Potassium and 13.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• Raw Pink Or Red Lentils contain 8.3 times more Energy, 1.5 times more Fat, 1.8 times more Saturated Fat, 3.3 times more Omega 3, 1.5 times more Omega 6, 12.8 times more Carbohydrate, 54 times more Fiber and 9.2 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.