Comparing Nutrients in 300 calories LentilsVS Baked White Potatoes

Weight per 300 calories

Lentils

85.2g

Baked White Potatoes

326g

Lentils have 3.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

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 .

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0.93%0.9g

Fat

0.5%0.49g

0.9 gvs0.49 g

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

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0.41%0.13g

Saturated Fat

0.41%0.13g

0.13 gvs0.13 g

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

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5.97%0.095g

Omega 3

3.06%0.049g

0.095 gvs0.049 g

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

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2.08%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 .

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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

53%68.7g

54 gvs68.7 g

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

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2.4%1.73g

Sugars

6.9%5g

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

1.73 gvs5 g

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

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0.32%0.23g

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]

0.23 gvs1.17 g

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

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%0g

Glucose

%2.05g

0 gvs2.05 g

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

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%1.25g

Sucrose

%1.3g

1.25 gvs1.3 g

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

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24%9.1g

Fiber

18%6.85g

9.1 gvs6.85 g

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

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37.5%21g

Protein

12.2%6.85g

21 gvs6.85 g

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

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Vitamins

Lentilsvs Baked White Potatoes

0.19%1.7μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.7 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

62%0.74mg

Vitamin B1

13%0.16mg

Thiamine

0.74 mgvs0.16 mg

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

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14%0.18mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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14%2.22mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.22 mgvs5 mg

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

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36.5%1.82mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.82 mgvs1.25 mg

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

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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 .

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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

31%124μg

Folates and Folic Acid

408 μgvs124 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

45.7%41mg

Ascorbic acid

3.84 mgvs41 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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2.8%0.42mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.42 mgvs0.13 mg

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

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3.55%4.26μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

4.26 μgvs8.8 μg

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

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Minerals

Lentilsvs Baked White Potatoes

3%30mg

Calcium

3.26%32.6mg

30 mgvs32.6 mg

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

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71.4%0.64mg

Copper

46%0.41mg

0.64 mgvs0.41 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

26%2.1mg

5.55 mgvs2.1 mg

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

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9.54%40mg

Magnesium

21%88mg

40 mgvs88 mg

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

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51.6%1.2mg

Manganese

26.8%0.62mg

1.2 mgvs0.62 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

35%245mg

239 mgvs245 mg

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

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17%577mg

Potassium

52%1774mg

577 mgvs1774 mg

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

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0.15%0.085μg

Selenium

2.96%1.63μg

0.085 μgvs1.63 μg

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

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0.34%5.1mg

Sodium

1.52%23mg

5.1 mgvs23 mg

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

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25.3%2.8mg

Zinc

10.4%1.14mg

2.8 mgvs1.14 mg

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

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0.19%7.04g

Water

6.65%246g

7.04 gvs246 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 Baked White Potatoes:

Raw Lentils have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 3.3 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 1.5 times more Vitamin B6, 10.7 times more Vitamin C and 2.1 times more Vitamin K than Raw Lentils.
Both Raw 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 Lentils vs Baked White Potatoes:

Raw Lentils have 1.6 times more Copper, 2.7 times more Iron, 1.9 times more Manganese and 2.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Magnesium, 3.1 times more Potassium and 34.9 times more Water than Raw Lentils.
Both Raw Lentils and Baked Whole White Potatoes have similar amounts of Calcium and Phosphorus per 300 kcal.
Both Raw Lentils as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Lentils have 2 times more Omega 3, 1.3 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Raw Lentils.
Both Raw Lentils and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Raw Lentils as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

LentilsVS Boiled LentilsBaked White PotatoesVS Boiled LentilsLentilsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories LentilsVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: