Comparing Nutrients in 300 calories Boiled LentilsVS Baked White Potatoes

Weight per 300 calories

Boiled Lentils

259g

Baked White Potatoes

326g

Boiled Lentils have 1.3 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Boiled Lentils or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Lentilsvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

1%0.98g

Fat

0.5%0.49g

0.98 gvs0.49 g

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

Find Legumes rich in Fat

0.43%0.14g

Saturated Fat

0.41%0.13g

0.14 gvs0.13 g

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

Find Legumes rich in Saturated Fat

6%0.096g

Omega 3

3.06%0.049g

0.096 gvs0.049 g

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

Find Legumes rich in Omega 3

2.1%0.35g

Omega 6

0.94%0.16g

0.35 gvs0.16 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

40%52g

Carbohydrate

53%68.7g

52 gvs68.7 g

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

Find Legumes rich in Carbohydrate

6.42%4.66g

Sugars

6.9%5g

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

4.66 gvs5 g

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

Find Legumes rich in Sugars

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

Find Legumes rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Legumes rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Legumes rich in Sucrose

53.8%20.4g

Fiber

18%6.85g

20.4 gvs6.85 g

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

Find Legumes rich in Fiber

41.7%23.3g

Protein

12.2%6.85g

23.3 gvs6.85 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Lentilsvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

36.4%0.44mg

Vitamin B1

13%0.16mg

Thiamine

0.44 mgvs0.16 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

14.5%0.19mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

17%2.74mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.74 mgvs5 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

33%1.65mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.65 mgvs1.25 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

35.4%0.46mg

Vitamin B6

53%0.69mg

Pyridoxine

0.46 mgvs0.69 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

117%468μg

Vitamin B9

31%124μg

Folates and Folic Acid

468 μgvs124 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

4.3%3.88mg

Vitamin C

45.7%41mg

Ascorbic acid

3.88 mgvs41 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

1.9%0.28mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.28 mgvs0.13 mg

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

Find Legumes rich in Vitamin E

3.66%4.4μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

4.4 μgvs8.8 μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Lentilsvs Baked White Potatoes

4.9%49mg

Calcium

3.26%32.6mg

49 mgvs32.6 mg

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

Find Legumes rich in Calcium

72%0.65mg

Copper

46%0.41mg

0.65 mgvs0.41 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

108%8.6mg

Iron

26%2.1mg

8.6 mgvs2.1 mg

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

Find Legumes rich in Iron

22%93mg

Magnesium

21%88mg

93 mgvs88 mg

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

Find Legumes rich in Magnesium

55.5%1.28mg

Manganese

26.8%0.62mg

1.28 mgvs0.62 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

66.5%466mg

Phosphorus

35%245mg

466 mgvs245 mg

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

Find Legumes rich in Phosphorus

28%954mg

Potassium

52%1774mg

954 mgvs1774 mg

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

Find Legumes rich in Potassium

13%7.24μg

Selenium

2.96%1.63μg

7.24 μgvs1.63 μg

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

Find Legumes rich in Selenium

0.34%5.17mg

Sodium

1.52%23mg

5.17 mgvs23 mg

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

Find Legumes rich in Sodium

30%3.3mg

Zinc

10.4%1.14mg

3.3 mgvs1.14 mg

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

Find Legumes rich in Zinc

4.87%180g

Water

6.65%246g

180 gvs246 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Boiled Lentils vs Baked White Potatoes:

Boiled Lentils have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.8 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 1.5 times more Vitamin B6, 10.6 times more Vitamin C and 2 times more Vitamin K than Boiled Lentils.
Both Boiled Lentils as well as Baked Whole White Potatoes 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 Baked White Potatoes:

Boiled Lentils have 1.5 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 2.1 times more Manganese, 1.9 times more Phosphorus, 4.4 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium and 1.4 times more Water than Boiled Lentils.
Both Boiled Lentils and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Lentils have 2 times more Omega 3, 3 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled Lentils.
Both Boiled Lentils and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 300 kcal.
Both Boiled Lentils as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled LentilsVS Large Lima BeansBaked White PotatoesVS Large Lima BeansBoiled LentilsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled LentilsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lentils or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: