Comparing Nutrients in 100 grams California Red Kidney Beans VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Red Lentils	26%	5%	69%

Macro Nutrients

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Energy	11.4% 330kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.2% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	48.5% 63g	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	65.5% 25g	28.4% 11g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	9.34% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	6.96% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	31% 0.4mg	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	99% 394μg	51% 204μg	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	5% 4.5mg	1.9% 1.7mg	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

	California Red Kidney Beans	Red Lentils	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	145% 1.3mg	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	117% 9.35mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	74.6% 1.7mg	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	58% 405mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.21% 7.82g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Red Lentils per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Red Lentils:

• 100 grams of California Red Kidney Beans have 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Red Lentils.
• Both California Red Kidney Beans and Red Lentils provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Red Lentils have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Red Lentils:

• 100 grams of California Red Kidney Beans have 4.1 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and more Selenium than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 1.7 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red Lentils contain similar levels of Copper per 100 grams.
• 100 grams of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.3 times more Fiber than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 8.7 times more Fat, 3 times more Omega 3 and 16.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red Lentils offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6