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Nutrients in 5 ounces of Boiled Lentils

Lentils, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
5 oz ▼

Macro Nutrients

Boiled Lentils
Energy164 kcal
5.67%
Boiled Lentils have 164.4271 kcal of Energy per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.54 g
0.56%
Boiled Lentils have 0.5386405 g of Fat per 5 ounces, which is 0.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.075 g
0.23%
Boiled Lentils have 0.075126175 g of Saturated Fat per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.28%
Boiled Lentils have 0.052446575 g of Omega 3 per 5 ounces, which is 3.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.19 g
1.14%
Boiled Lentils have 0.194194075 g of Omega 6 per 5 ounces, which is 1.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Lentils have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28.5 g
22%
Boiled Lentils have 28.53377175 g of Carbohydrate per 5 ounces, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.55 g
3.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Lentils have 2.551455 g of Sugars per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29.5%
Boiled Lentils have 11.1980525 g of Fiber per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.8 g
23%
Boiled Lentils have 12.7856245 g of Protein per 5 ounces, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lentils
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Lentils have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Boiled Lentils have 0.239553275 mg of Vitamin B1 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg
7.96%
Riboflavin
Boiled Lentils have 0.103475675 mg of Vitamin B2 per 5 ounces, which is 7.96% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg
9.4%
Niacin, nicotinic acid, niacinamide
Boiled Lentils have 1.5025235 mg of Vitamin B3 per 5 ounces, which is 9.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg
18%
Pantothenic acid
Boiled Lentils have 0.90434905 mg of Vitamin B5 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19.4%
Pyridoxine
Boiled Lentils have 0.25231055 mg of Vitamin B6 per 5 ounces, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9257 μg
64%
Folates and Folic Acid
Boiled Lentils have 256.562975 μg of Vitamin B9 per 5 ounces, which is 64% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Lentils have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.13 mg
2.36%
Ascorbic acid
Boiled Lentils have 2.1262125 mg of Vitamin C per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Lentils have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.16 mg
1.04%
Tocopherols and Tocotrienols
Boiled Lentils have 0.15592225 mg of Vitamin E per 5 ounces, which is 1.04% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.4 μg
2%
Phytomenadione or phylloquinone
Boiled Lentils have 2.4097075 μg of Vitamin K per 5 ounces, which is 2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils
Calcium27 mg
2.7%
Boiled Lentils have 26.932025 mg of Calcium per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.36 mg
39.5%
Boiled Lentils have 0.355786225 mg of Copper per 5 ounces, which is 39.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.72 mg
59%
Boiled Lentils have 4.72019175 mg of Iron per 5 ounces, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium51 mg
12%
Boiled Lentils have 51.0291 mg of Magnesium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.7 mg
30.4%
Boiled Lentils have 0.70023265 mg of Manganese per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus255 mg
36.4%
Boiled Lentils have 255.1455 mg of Phosphorus per 5 ounces, which is 36.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium523 mg
15.4%
Boiled Lentils have 523.048275 mg of Potassium per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.97 μg
7.2%
Boiled Lentils have 3.96893 μg of Selenium per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Boiled Lentils have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.8 mg
16.4%
Boiled Lentils have 1.80019325 mg of Zinc per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water99 g
2.67%
Boiled Lentils have 98.712959 g of Water per 5 ounces, which is 2.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled Lentils:
Minerals in 5 ounces of Boiled Lentils:
Macronutrients in 5 ounces of Boiled Lentils:



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