Comparing Nutrients in 100 grams Almonds VS Lentils

Macros Ratio

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

Macro Nutrients

	Almonds	Lentils	Recommended Dietary Allowance
Energy	20% 579kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	2.44% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	2.8% 2.03g	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	0.15% 0.11g	0.37% 0.27g	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	% 0.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 1.47g	g per day for Men 19-50 years
Fiber	33% 12.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	37.8% 21g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	120% 479μg	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	5% 4.5mg	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	171% 25.6mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lentils	Recommended Dietary Allowance
Calcium	27% 269mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	83.8% 0.75mg	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	46.4% 3.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	60.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.22% 8.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Almonds as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.