Comparing Nutrients in 500 calories Boiled LentilsVS Carrots

Weight per 500 calories

Boiled Lentils

431g

Carrots

1220g

Boiled Lentils have 2.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Lentils

30%

67%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Lentilsvs Carrots

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

3%2.93g

1.64 gvs2.93 g

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

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0.71%0.23g

Saturated Fat

1.2%0.39g

0.23 gvs0.39 g

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

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9.97%0.16g

Omega 3

1.52%0.024g

0.16 gvs0.024 g

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

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3.47%0.59g

Omega 6

7.17%1.2g

0.59 gvs1.2 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

90%117g

86.8 gvs117 g

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

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10.7%7.76g

Sugars

79.7%58g

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

7.76 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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89.6%34g

Fiber

90%34g

34 gvs34 g

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

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69.4%39g

Protein

20.3%11.3g

39 gvs11.3 g

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

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Vitamins

Boiled Lentilsvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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60.7%0.73mg

Vitamin B1

67%0.8mg

Thiamine

0.73 mgvs0.8 mg

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

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24.2%0.31mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.31 mgvs0.71 mg

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

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28.6%4.57mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

4.57 mgvs12 mg

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

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55%2.75mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

2.75 mgvs3.33 mg

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

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59%0.77mg

Vitamin B6

129%1.7mg

Pyridoxine

0.77 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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195%780μg

Vitamin B9

58%232μg

Folates and Folic Acid

780 μgvs232 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

80%72mg

Ascorbic acid

6.47 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

0.47 mgvs8.05 mg

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

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6.1%7.33μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

7.33 μgvs161 μg

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

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Minerals

Boiled Lentilsvs Carrots

8.2%82mg

Calcium

40.2%402mg

82 mgvs402 mg

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

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120%1.1mg

Copper

61%0.55mg

1.1 mgvs0.55 mg

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

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Fluoride

0.98%39μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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179%14.4mg

Iron

45.7%3.66mg

14.4 mgvs3.66 mg

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

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37%155mg

Magnesium

35%146mg

155 mgvs146 mg

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

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93%2.13mg

Manganese

76%1.74mg

2.13 mgvs1.74 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

61%427mg

776 mgvs427 mg

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

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46.8%1591mg

Potassium

115%3902mg

1591 mgvs3902 mg

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

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22%12μg

Selenium

2.2%1.2μg

12 μgvs1.2 μg

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

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0.57%8.62mg

Sodium

56%841mg

8.62 mgvs841 mg

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

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49.8%5.47mg

Zinc

26.6%2.93mg

5.47 mgvs2.93 mg

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

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8.1%300g

Water

29%1077g

300 gvs1077 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 Carrots:

Boiled Lentils have 3.4 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain more Vitamin A, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6, 11.1 times more Vitamin C, 17 times more Vitamin E and 22 times more Vitamin K than Boiled Lentils.
Both Boiled Lentils and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
Both Boiled Lentils as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lentils vs Carrots:

Boiled Lentils have 2 times more Copper, 3.9 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus, 9.9 times more Selenium and 1.9 times more Zinc than Raw Carrots.
While Raw Carrots contain 4.9 times more Calcium, 2.5 times more Potassium, 97.6 times more Sodium and 3.6 times more Water than Boiled Lentils.
Both Boiled Lentils and Raw Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Lentils have 6.5 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
While Raw Carrots contain 2.1 times more Omega 6, 1.3 times more Carbohydrate and 7.5 times more Sugars than Boiled Lentils.
Both Boiled Lentils and Raw Carrots have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled Lentils as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled LentilsVS Large Lima BeansCarrotsVS Large Lima BeansBoiled LentilsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled LentilsVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: