Comparing Nutrients in 7 ounces Boiled Winged Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Red Lentils	26%	5%	69%

Macro Nutrients

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Energy	10% 292kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	23% 29.6g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	4.96% 20μg	101% 405μg	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	3.75% 3.37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Red Lentils	Recommended Dietary Allowance
Calcium	28% 282mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	107% 8.6mg	183% 14.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	43.4% 304mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans VS Red Lentils per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Winged Beans versus 7 oz of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Winged Beans vs Red Lentils:

• 7 ounces of Boiled Winged Beans have 1.2 times more Vitamin B2 than Red Lentils.
• While 7 oz of Raw Pink Or Red Lentils contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 8.6 times more Vitamin B6 and 20.4 times more Vitamin B9 than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Winged Beans vs Red Lentils:

• 7 ounces of Boiled Winged Beans have 3 times more Calcium and more Selenium than Red Lentils.
• While 7 oz of Raw Pink Or Red Lentils contain 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Zinc than Boiled Winged Beans.
• Both Boiled Winged Beans and Red Lentils contain similar levels of Magnesium per seven ounces.
• 7 ounces of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Winged Beans have 2.7 times more Fat, 2.2 times more Saturated Fat and 1.6 times more Omega 6 than Red Lentils.
• While 7 oz of Raw Pink Or Red Lentils contain 2.4 times more Energy, 2.7 times more Omega 3, 4.2 times more Carbohydrate and 2.3 times more Protein than Boiled Winged Beans.