Nutrients in 14 ounces of Lentils

Raw Lentils (Lens culinaris).

Macros Ratio

Protein Fat Carbs

27%

70%

14 oz ▼

Macro Nutrients

Lentils

Energy1397 kcal

48%

Raw Lentils have 1397.06336 kcal of Energy per 14 ounces, which is 48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.2 g

4.34%

Raw Lentils have 4.2070658 g of Fat per 14 ounces, which is 4.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.61 g

1.9%

Raw Lentils have 0.61121522 g of Saturated Fat per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.8%

Raw Lentils have 0.44452016 g of Omega 3 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.64 g

9.67%

Raw Lentils have 1.64313702 g of Omega 6 per 14 ounces, which is 9.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate251 g

193%

Raw Lentils have 251.4317155 g of Carbohydrate per 14 ounces, which is 193% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.06 g

11%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Lentils have 8.0569279 g of Sugars per 14 ounces, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.07 g

1.48%

≤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]

Raw Lentils have 1.0716111 g of Fructose per 14 ounces, which is 1.48% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Raw Lentils have 0 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.83 g

Raw Lentils have 5.8343271 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber42.5 g

112%

Raw Lentils have 42.467551 g of Fiber per 14 ounces, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein98 g

175%

Raw Lentils have 97.7547459 g of Protein per 14 ounces, which is 175% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Raw Lentils have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.46 mg

289%

Thiamine

Raw Lentils have 3.46487589 mg of Vitamin B1 per 14 ounces, which is 289% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.84 mg

64.4%

Riboflavin

Raw Lentils have 0.83744423 mg of Vitamin B2 per 14 ounces, which is 64.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.3 mg

64.6%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 10.33906265 mg of Vitamin B3 per 14 ounces, which is 64.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.5 mg

170%

Pantothenic acid

Raw Lentils have 8.4935102 mg of Vitamin B5 per 14 ounces, which is 170% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.14 mg

165%

Pyridoxine

Raw Lentils have 2.1432222 mg of Vitamin B6 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91901 μg

475%

Folates and Folic Acid

Raw Lentils have 1901.11747 μg of Vitamin B9 per 14 ounces, which is 475% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lentils have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18 mg

20%

Ascorbic acid

Raw Lentils have 17.860185 mg of Vitamin C per 14 ounces, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lentils have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.94 mg

13%

Tocopherols and Tocotrienols

Raw Lentils have 1.9447757 mg of Vitamin E per 14 ounces, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20 μg

16.5%

Phytomenadione or phylloquinone

Raw Lentils have 19.84465 μg of Vitamin K per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium139 mg

14%

Raw Lentils have 138.91255 mg of Calcium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3 mg

333%

Raw Lentils have 2.99257322 mg of Copper per 14 ounces, which is 333% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron26 mg

323%

Raw Lentils have 25.8377343 mg of Iron per 14 ounces, which is 323% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium187 mg

44.4%

Raw Lentils have 186.53971 mg of Magnesium per 14 ounces, which is 44.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.53 mg

240%

Raw Lentils have 5.52871949 mg of Manganese per 14 ounces, which is 240% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1115 mg

159%

Raw Lentils have 1115.26933 mg of Phosphorus per 14 ounces, which is 159% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2687 mg

79%

Raw Lentils have 2686.96561 mg of Potassium per 14 ounces, which is 79% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Lentils have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Raw Lentils have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13 mg

118%

Raw Lentils have 12.9784011 mg of Zinc per 14 ounces, which is 118% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water32.8 g

0.89%

Raw Lentils have 32.7833618 g of Water per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Lentils:

14 ounces of Lentils has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin C, Vitamin E and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Lentils:

14 ounces of Lentils has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Zinc.
It is an excellent source of Magnesium and Potassium.
It also has a good amount of Calcium.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 14 ounces of Raw Lentils:

14 ounces of Lentils has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has a good amount of Omega 6 and Sugars.
This legume has some Fat.
While 14 ounces of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Raw Lentils with:

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Food Info

Nutrients in 14 ounces of Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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