Comparing Nutrients in 100 calories Boiled LentilsVS Roasted Almonds

Weight per 100 calories

Boiled Lentils

86.2g

Roasted Almonds

16.7g

Dry Roasted Almonds have 5.2 times more energy per unit of mass than Boiled Lentils, which is very high in comparison to other foods. Boiled Lentils having average energy density.

Which food has more nutrients per 100 calories - Boiled Lentils or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled Lentilsvs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.34%0.33g

Fat

9.06%8.8g

0.33 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g

Saturated Fat

2.14%0.68g

0.046 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

0.1%0.002g

0.032 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.69%0.12g

Omega 6

12.7%2.16g

0.12 gvs2.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.4g

Carbohydrate

2.7%3.5g

17.4 gvs3.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.14%1.55g

Sugars

1.12%0.81g

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

1.55 gvs0.81 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.002%0.002g

≤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]

NA gvs0.002 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.002g

NA gvs0.002 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.79g

NA gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.8g

Fiber

4.8%1.82g

6.8 gvs1.82 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.78g

Protein

6.26%3.5g

7.78 gvs3.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Lentilsvs Roasted Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.15mg

Vitamin B1

1.07%0.013mg

Thiamine

0.15 mgvs0.013 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.84%0.063mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.063 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.7%0.91mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.61 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.55 mgvs0.054 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.15 mgvs0.023 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39%156μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

156 μgvs9.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.44%1.3mg

Vitamin C

0%0mg

Ascorbic acid

1.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.63%0.095mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.095 mgvs4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.22%1.47μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.47 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Lentilsvs Roasted Almonds

1.64%16.4mg

Calcium

4.5%45mg

16.4 mgvs45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg

Copper

20.4%0.18mg

0.22 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36%2.87mg

Iron

7.8%0.62mg

2.87 mgvs0.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.4%31mg

Magnesium

11%46.7mg

31 mgvs46.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.5%0.43mg

Manganese

16.2%0.37mg

0.43 mgvs0.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%155mg

Phosphorus

11.3%78.8mg

155 mgvs78.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.36%318mg

Potassium

3.5%119mg

318 mgvs119 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.4%2.4μg

Selenium

0.61%0.33μg

2.4 μgvs0.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.72mg

Sodium

0.033%0.5mg

1.72 mgvs0.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.95%1.1mg

Zinc

5.03%0.55mg

1.1 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.62%60g

Water

0.011%0.4g

60 gvs0.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Lentils vs Roasted Almonds:

Boiled Lentils have 11.3 times more Vitamin B1, 1.5 times more Vitamin B3, 10.2 times more Vitamin B5, 6.7 times more Vitamin B6, 17 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.2 times more Vitamin B2 and 42.1 times more Vitamin E than Boiled Lentils.
Both Boiled Lentils as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Lentils vs Roasted Almonds:

Boiled Lentils have 4.6 times more Iron, 2 times more Phosphorus, 2.7 times more Potassium, 7.2 times more Selenium, 2 times more Zinc and 149 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Calcium and 1.5 times more Magnesium than Boiled Lentils.
Both Boiled Lentils and Dry Roasted Almonds have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Lentils have 19.1 times more Omega 3, 4.9 times more Carbohydrate, 1.9 times more Sugars, 3.7 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 26.8 times more Fat, 15 times more Saturated Fat and 18.3 times more Omega 6 than Boiled Lentils.
Both Boiled Lentils and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Boiled Lentils as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled LentilsVS Large Lima BeansRoasted AlmondsVS Large Lima BeansBoiled LentilsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Boiled LentilsVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Lentils or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: