Comparing Nutrients in 500 calories LentilsVS Boiled Lentils

Weight per 500 calories

Lentils

142g

Boiled Lentils

431g

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 500 calories - Lentils or Boiled Lentils?

Macros Ratio

Protein Fat Carbs

Lentils

27%

70%

Boiled Lentils

30%

67%

500 kcal ▼

Macro Nutrients

Lentilsvs Boiled Lentils

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

1.55%1.5g

Fat

1.7%1.64g

1.5 gvs1.64 g

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

Find Legumes rich in Fat

0.68%0.22g

Saturated Fat

0.71%0.23g

0.22 gvs0.23 g

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

Find Legumes rich in Saturated Fat

9.94%0.16g

Omega 3

9.97%0.16g

0.16 gvs0.16 g

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

Find Legumes rich in Omega 3

3.46%0.59g

Omega 6

3.47%0.59g

0.59 gvs0.59 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

69.2%90g

Carbohydrate

66.7%86.8g

90 gvs86.8 g

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

Find Legumes rich in Carbohydrate

3.98%2.9g

Sugars

10.7%7.76g

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

2.9 gvs7.76 g

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

Find Legumes rich in Sugars

0.53%0.38g

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]

0.38 gvsNA g

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

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Legumes rich in Glucose

%2.1g

Sucrose

2.1 gvsNA g

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

Find Legumes rich in Sucrose

40%15g

Fiber

89.6%34g

15 gvs34 g

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

Find Legumes rich in Fiber

62.5%35g

Protein

69.4%39g

35 gvs39 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

0.32%2.84μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.84 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

103%1.24mg

Vitamin B1

60.7%0.73mg

Thiamine

1.24 mgvs0.73 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

23%0.3mg

Vitamin B2

24.2%0.31mg

Riboflavin

0.3 mgvs0.31 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

23%3.7mg

Vitamin B3

28.6%4.57mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs4.57 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

60.8%3.04mg

Vitamin B5

55%2.75mg

Pantothenic acid

3.04 mgvs2.75 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

59%0.77mg

Vitamin B6

59%0.77mg

Pyridoxine

0.77 mgvs0.77 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

170%680μg

Vitamin B9

195%780μg

Folates and Folic Acid

680 μgvs780 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

7.1%6.4mg

Vitamin C

7.2%6.47mg

Ascorbic acid

6.4 mgvs6.47 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

4.64%0.7mg

Vitamin E

3.16%0.47mg

Tocopherols and Tocotrienols

0.7 mgvs0.47 mg

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

Find Legumes rich in Vitamin E

5.9%7.1μg

Vitamin K

6.1%7.33μg

Phytomenadione or phylloquinone

7.1 μgvs7.33 μg

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

Find Legumes rich in Vitamin K

Minerals

Lentilsvs Boiled Lentils

4.97%49.7mg

Calcium

8.2%82mg

49.7 mgvs82 mg

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

Find Legumes rich in Calcium

119%1.07mg

Copper

120%1.1mg

1.07 mgvs1.1 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

116%9.25mg

Iron

179%14.4mg

9.25 mgvs14.4 mg

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

Find Legumes rich in Iron

16%66.8mg

Magnesium

37%155mg

66.8 mgvs155 mg

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

Find Legumes rich in Magnesium

86%1.98mg

Manganese

93%2.13mg

1.98 mgvs2.13 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

57%399mg

Phosphorus

111%776mg

399 mgvs776 mg

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

Find Legumes rich in Phosphorus

28.3%962mg

Potassium

46.8%1591mg

962 mgvs1591 mg

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

Find Legumes rich in Potassium

0.26%0.14μg

Selenium

22%12μg

0.14 μgvs12 μg

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

Find Legumes rich in Selenium

0.57%8.52mg

Sodium

0.57%8.62mg

8.52 mgvs8.62 mg

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

Find Legumes rich in Sodium

42.2%4.64mg

Zinc

49.8%5.47mg

4.64 mgvs5.47 mg

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

Find Legumes rich in Zinc

0.32%11.7g

Water

8.1%300g

11.7 gvs300 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Raw Lentils as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 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 500 kcal.

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

Compare more foods per 500 kcal:

LentilsVS Large Lima BeansBoiled LentilsVS Large Lima Beans

Compare Foods

Comparing Nutrients in 500 calories LentilsVS Boiled Lentils

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: