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Comparing Nutrients in 1 pound LentilsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Lentils
27%
3%
70%
Baked White Potatoes
9%
1%
90%
1 lb ▼

Macro Nutrients

55%1597kcal
Energy
14.4%417kcal
1597 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.96%4.8g
Fat
0.7%0.68g
4.8 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.2%0.7g
Saturated Fat
0.57%0.18g
0.7 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
31.8%0.51g
Omega 3
4.25%0.068g
0.51 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
11%1.88g
Omega 6
1.3%0.22g
1.88 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
221%287g
Carbohydrate
73.6%96g
287 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
12.7%9.2g
Sugars
9.57%6.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.2 gvs6.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
1.7%1.22g
Fructose
2.25%1.63g
≤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]
1.22 gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%2.86g
0 gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%6.67g
Sucrose
%1.8g
6.67 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
128%48.5g
Fiber
25%9.53g
48.5 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
199%112g
Protein
17%9.53g
112 gvs9.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

1%9.07μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
9.07 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
330%3.96mg
Vitamin B1
18%0.22mg
Thiamine
3.96 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
73.6%0.96mg
Vitamin B2
15%0.2mg
Riboflavin
0.96 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
74%12mg
Vitamin B3
43.3%6.93mg
Niacin, nicotinic acid, niacinamide
12 mgvs6.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
194%9.7mg
Vitamin B5
34.7%1.74mg
Pantothenic acid
9.7 mgvs1.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
188%2.45mg
Vitamin B6
73.6%0.96mg
Pyridoxine
2.45 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
543%2173μg
Vitamin B9
43%172μg
Folates and Folic Acid
2173 μgvs172 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
22.7%20.4mg
Vitamin C
63.5%57mg
Ascorbic acid
20.4 mgvs57 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
15%2.22mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
2.22 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
19%22.7μg
Vitamin K
10.2%12.2μg
Phytomenadione or phylloquinone
22.7 μgvs12.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

16%159mg
Calcium
4.54%45.4mg
159 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
380%3.42mg
Copper
64%0.58mg
3.42 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
369%29.5mg
Iron
36.3%2.9mg
29.5 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
50.8%213mg
Magnesium
29%122mg
213 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
275%6.3mg
Manganese
37.3%0.86mg
6.3 mgvs0.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
182%1275mg
Phosphorus
48.6%340mg
1275 mgvs340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
90%3071mg
Potassium
72.6%2468mg
3071 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
0.82%0.45μg
Selenium
4.12%2.27μg
0.45 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.8%27.2mg
Sodium
2.1%31.8mg
27.2 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
135%15mg
Zinc
14.4%1.6mg
15 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1%37.5g
Water
9.25%342g
37.5 gvs342 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 1 pound of Lentils vs Baked White Potatoes:
Comparing minerals per 1 pound for Lentils vs Baked White Potatoes:
Comparison of macro-nutrients per 1 pound:



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