Comparing Nutrients in 300 calories Boiled LentilsVS Boiled Kidney Beans

Weight per 300 calories

Boiled Lentils

259g

Boiled Kidney Beans

236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Lentils or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Lentilsvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1%0.98g

Fat

1.2%1.2g

0.98 gvs1.2 g

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

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0.43%0.14g

Saturated Fat

0.54%0.17g

0.14 gvs0.17 g

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

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6%0.096g

Omega 3

25%0.4g

0.096 gvs0.4 g

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

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2.1%0.35g

Omega 6

1.5%0.26g

0.35 gvs0.26 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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40%52g

Carbohydrate

41.4%54g

52 gvs54 g

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

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6.42%4.66g

Sugars

1.04%0.76g

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

4.66 gvs0.76 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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53.8%20.4g

Fiber

39.8%15g

20.4 gvs15 g

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

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41.7%23.3g

Protein

36.6%20.5g

23.3 gvs20.5 g

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

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Vitamins

Boiled Lentilsvs Boiled Kidney Beans

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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36.4%0.44mg

Vitamin B1

31.5%0.38mg

Thiamine

0.44 mgvs0.38 mg

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

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14.5%0.19mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

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17%2.74mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.74 mgvs1.37 mg

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

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33%1.65mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.65 mgvs0.52 mg

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

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35.4%0.46mg

Vitamin B6

22%0.28mg

Pyridoxine

0.46 mgvs0.28 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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117%468μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

468 μgvs307 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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4.3%3.88mg

Vitamin C

3.15%2.83mg

Ascorbic acid

3.88 mgvs2.83 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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1.9%0.28mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.28 mgvs0.071 mg

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

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3.66%4.4μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

4.4 μgvs20 μg

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

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Minerals

Boiled Lentilsvs Boiled Kidney Beans

4.9%49mg

Calcium

8.27%82.7mg

49 mgvs82.7 mg

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

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72%0.65mg

Copper

56.7%0.51mg

0.65 mgvs0.51 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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108%8.6mg

Iron

65.6%5.24mg

8.6 mgvs5.24 mg

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

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22%93mg

Magnesium

23.6%99mg

93 mgvs99 mg

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

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55.5%1.28mg

Manganese

44%1mg

1.28 mgvs1 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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66.5%466mg

Phosphorus

46.6%326mg

466 mgvs326 mg

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

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28%954mg

Potassium

28%957mg

954 mgvs957 mg

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

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13%7.24μg

Selenium

4.72%2.6μg

7.24 μgvs2.6 μg

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

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0.34%5.17mg

Sodium

0.16%2.36mg

5.17 mgvs2.36 mg

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

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30%3.3mg

Zinc

21.5%2.36mg

3.3 mgvs2.36 mg

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

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4.87%180g

Water

4.27%158g

180 gvs158 g

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

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Lets compare vitamin content per 300 calories of Boiled Lentils vs Boiled Kidney Beans:

Boiled Lentils have 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.5 times more Vitamin K than Boiled Lentils.
Both Boiled Lentils and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled Lentils as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Lentils vs Boiled Kidney Beans:

Boiled Lentils have 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Calcium than Boiled Lentils.
Both Boiled Lentils and Boiled All Types Kidney Beans have similar amounts of Magnesium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Lentils have 6.2 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.2 times more Omega 3 than Boiled Lentils.
Both Boiled Lentils and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Lentils as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled LentilsVS Large Lima BeansBoiled Kidney BeansVS Large Lima BeansBoiled LentilsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled LentilsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lentils or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: