Nutrients in 1 kilogram of Lentils

Raw Lentils (Lens culinaris).

Macros Ratio

Protein Fat Carbs

27%

70%

1 kg ▼

Macro Nutrients

Lentils

Energy3520 kcal

121%

Raw Lentils have 3520 kcal of Energy per 1 kilogram, which is 121% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.6 g

11%

Raw Lentils have 10.6 g of Fat per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.54 g

4.8%

Raw Lentils have 1.54 g of Saturated Fat per 1 kilogram, which is 4.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.12 g

70%

Raw Lentils have 1.12 g of Omega 3 per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.14 g

24.4%

Raw Lentils have 4.14 g of Omega 6 per 1 kilogram, which is 24.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lentils have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate634 g

487%

Raw Lentils have 633.5 g of Carbohydrate per 1 kilogram, which is 487% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20.3 g

28%

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

Raw Lentils have 20.3 g of Sugars per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.7 g

3.72%

≤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 2.7 g of Fructose per 1 kilogram, which is 3.72% 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 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose14.7 g

Raw Lentils have 14.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber107 g

282%

Raw Lentils have 107 g of Fiber per 1 kilogram, which is 282% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein246 g

440%

Raw Lentils have 246.3 g of Protein per 1 kilogram, which is 440% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lentils

Vitamin A20 μg

2.22%

RAE, retinol activity equivalents

Raw Lentils have 20 μg of Vitamin A per 1 kilogram, which is 2.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B18.73 mg

728%

Thiamine

Raw Lentils have 8.73 mg of Vitamin B1 per 1 kilogram, which is 728% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg

162%

Riboflavin

Raw Lentils have 2.11 mg of Vitamin B2 per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B326 mg

163%

Niacin, nicotinic acid, niacinamide

Raw Lentils have 26.05 mg of Vitamin B3 per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B521.4 mg

428%

Pantothenic acid

Raw Lentils have 21.4 mg of Vitamin B5 per 1 kilogram, which is 428% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B65.4 mg

415%

Pyridoxine

Raw Lentils have 5.4 mg of Vitamin B6 per 1 kilogram, which is 415% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B94790 μg

1198%

Folates and Folic Acid

Raw Lentils have 4790 μg of Vitamin B9 per 1 kilogram, which is 1198% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C45 mg

50%

Ascorbic acid

Raw Lentils have 45 mg of Vitamin C per 1 kilogram, which is 50% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.9 mg

32.7%

Tocopherols and Tocotrienols

Raw Lentils have 4.9 mg of Vitamin E per 1 kilogram, which is 32.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K50 μg

41.7%

Phytomenadione or phylloquinone

Raw Lentils have 50 μg of Vitamin K per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Lentils

Calcium350 mg

35%

Raw Lentils have 350 mg of Calcium per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper7.54 mg

838%

Raw Lentils have 7.54 mg of Copper per 1 kilogram, which is 838% 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

Iron65 mg

814%

Raw Lentils have 65.1 mg of Iron per 1 kilogram, which is 814% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium470 mg

112%

Raw Lentils have 470 mg of Magnesium per 1 kilogram, which is 112% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese14 mg

606%

Raw Lentils have 13.93 mg of Manganese per 1 kilogram, which is 606% 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

Phosphorus2810 mg

401%

Raw Lentils have 2810 mg of Phosphorus per 1 kilogram, which is 401% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6770 mg

199%

Raw Lentils have 6770 mg of Potassium per 1 kilogram, which is 199% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Raw Lentils have 1 μg of Selenium per 1 kilogram, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Raw Lentils have 60 mg of Sodium per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc32.7 mg

297%

Raw Lentils have 32.7 mg of Zinc per 1 kilogram, which is 297% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water82.6 g

2.23%

Raw Lentils have 82.6 g of Water per 1 kilogram, which is 2.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Lentils:

1 kilogram of Lentils has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin C, Vitamin E and Vitamin K.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Lentils:

1 kilogram of Lentils has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium.
It also has some Sodium.
The product has trace amounts of Selenium.

Macronutrients in 1 kilogram of Raw Lentils:

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

Compare Raw Lentils with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Lentils with: