Comparing Nutrients in 300 calories LentilsVS Boiled Lentils

Weight per 300 calories

Lentils

85.2g

Boiled Lentils

259g

Lentils have 3 times more energy per 100g than Boiled Lentils. It has high energy density when compared to other foods. Boiled Lentils having average energy density.

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

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Boiled Lentils

30%

67%

300 kcal ▼

Macro Nutrients

Lentilsvs Boiled Lentils

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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0.93%0.9g

Fat

1%0.98g

0.9 gvs0.98 g

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

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0.41%0.13g

Saturated Fat

0.43%0.14g

0.13 gvs0.14 g

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

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5.97%0.095g

Omega 3

6%0.096g

0.095 gvs0.096 g

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

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2.08%0.35g

Omega 6

2.1%0.35g

0.35 gvs0.35 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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41.5%54g

Carbohydrate

40%52g

54 gvs52 g

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

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2.4%1.73g

Sugars

6.42%4.66g

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

1.73 gvs4.66 g

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

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0.32%0.23g

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]

0.23 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%1.25g

Sucrose

1.25 gvsNA g

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

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24%9.1g

Fiber

53.8%20.4g

9.1 gvs20.4 g

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

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37.5%21g

Protein

41.7%23.3g

21 gvs23.3 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Lentilsvs Boiled Lentils

0.19%1.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.7 μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

62%0.74mg

Vitamin B1

36.4%0.44mg

Thiamine

0.74 mgvs0.44 mg

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

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14%0.18mg

Vitamin B2

14.5%0.19mg

Riboflavin

0.18 mgvs0.19 mg

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

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14%2.22mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

2.22 mgvs2.74 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

36.5%1.82mg

Vitamin B5

33%1.65mg

Pantothenic acid

1.82 mgvs1.65 mg

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

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35.4%0.46mg

Vitamin B6

35.4%0.46mg

Pyridoxine

0.46 mgvs0.46 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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102%408μg

Vitamin B9

117%468μg

Folates and Folic Acid

408 μgvs468 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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4.26%3.84mg

Vitamin C

4.3%3.88mg

Ascorbic acid

3.84 mgvs3.88 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

2.8%0.42mg

Vitamin E

1.9%0.28mg

Tocopherols and Tocotrienols

0.42 mgvs0.28 mg

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

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3.55%4.26μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

4.26 μgvs4.4 μg

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

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Minerals

Lentilsvs Boiled Lentils

3%30mg

Calcium

4.9%49mg

30 mgvs49 mg

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

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71.4%0.64mg

Copper

72%0.65mg

0.64 mgvs0.65 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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69.4%5.55mg

Iron

108%8.6mg

5.55 mgvs8.6 mg

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

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9.54%40mg

Magnesium

22%93mg

40 mgvs93 mg

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

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51.6%1.2mg

Manganese

55.5%1.28mg

1.2 mgvs1.28 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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34.2%239mg

Phosphorus

66.5%466mg

239 mgvs466 mg

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

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17%577mg

Potassium

28%954mg

577 mgvs954 mg

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

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0.15%0.085μg

Selenium

13%7.24μg

0.085 μgvs7.24 μg

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

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0.34%5.1mg

Sodium

0.34%5.17mg

5.1 mgvs5.17 mg

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

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25.3%2.8mg

Zinc

30%3.3mg

2.8 mgvs3.3 mg

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

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0.19%7.04g

Water

4.87%180g

7.04 gvs180 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 Lentils vs Boiled Lentils:

Raw Lentils have 1.7 times more Vitamin B1 than Boiled Lentils.
Both Raw Lentils and Boiled Lentils have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 300 kcal.
Both Raw Lentils as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Lentils vs Boiled Lentils:

Boiled Lentils contain 1.6 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 85 times more Selenium and 25.6 times more Water than Raw Lentils.
Both Raw Lentils and Boiled Lentils have similar amounts of Copper, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Lentils contain 2.7 times more Sugars and 2.2 times more Fiber than Raw Lentils.
Both Raw Lentils and Boiled Lentils have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Raw Lentils as well as Boiled Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

LentilsVS Large Lima BeansBoiled LentilsVS Large Lima Beans

Compare Foods

Comparing Nutrients in 300 calories LentilsVS Boiled Lentils

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: