Comparing Nutrients in 500 calories Boiled LentilsVS Boiled Kidney Beans

Weight per 500 calories

Boiled Lentils

431g

Boiled Kidney Beans

394g

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

Which food has more nutrients per 500 calories - Boiled Lentils or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Lentilsvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.7%1.64g

Fat

2.03%1.97g

1.64 gvs1.97 g

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

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0.71%0.23g

Saturated Fat

0.9%0.29g

0.23 gvs0.29 g

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

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9.97%0.16g

Omega 3

42%0.67g

0.16 gvs0.67 g

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

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3.47%0.59g

Omega 6

2.5%0.43g

0.59 gvs0.43 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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66.7%86.8g

Carbohydrate

69%89.8g

86.8 gvs89.8 g

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

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10.7%7.76g

Sugars

1.74%1.26g

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

7.76 gvs1.26 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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89.6%34g

Fiber

66.3%25g

34 gvs25 g

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

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69.4%39g

Protein

61%34g

39 gvs34 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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60.7%0.73mg

Vitamin B1

52.5%0.63mg

Thiamine

0.73 mgvs0.63 mg

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

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24.2%0.31mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.31 mgvs0.23 mg

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

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28.6%4.57mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

4.57 mgvs2.28 mg

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

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55%2.75mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.75 mgvs0.87 mg

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

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59%0.77mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.77 mgvs0.47 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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195%780μg

Vitamin B9

128%512μg

Folates and Folic Acid

780 μgvs512 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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7.2%6.47mg

Vitamin C

5.25%4.72mg

Ascorbic acid

6.47 mgvs4.72 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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3.16%0.47mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.47 mgvs0.12 mg

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

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6.1%7.33μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

7.33 μgvs33 μg

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

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Minerals

Boiled Lentilsvs Boiled Kidney Beans

8.2%82mg

Calcium

13.8%138mg

82 mgvs138 mg

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

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120%1.1mg

Copper

94%0.85mg

1.1 mgvs0.85 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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179%14.4mg

Iron

109%8.74mg

14.4 mgvs8.74 mg

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

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37%155mg

Magnesium

39.4%165mg

155 mgvs165 mg

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

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93%2.13mg

Manganese

73.6%1.7mg

2.13 mgvs1.7 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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111%776mg

Phosphorus

77.6%543mg

776 mgvs543 mg

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

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46.8%1591mg

Potassium

47%1594mg

1591 mgvs1594 mg

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

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22%12μg

Selenium

7.87%4.33μg

12 μgvs4.33 μg

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

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0.57%8.62mg

Sodium

0.26%3.94mg

8.62 mgvs3.94 mg

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

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49.8%5.47mg

Zinc

35.8%3.94mg

5.47 mgvs3.94 mg

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

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8.1%300g

Water

7.12%264g

300 gvs264 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Boiled Lentils as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Boiled LentilsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Lentils or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: