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Comparing Nutrients in 7 ounces LentilsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Lentils
27%
3%
70%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

24%699kcal
Energy
6.3%183kcal
699 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.17%2.1g
Fat
0.31%0.3g
2.1 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.96%0.31g
Saturated Fat
0.25%0.079g
0.31 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
14%0.22g
Omega 3
1.86%0.03g
0.22 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
4.83%0.82g
Omega 6
0.57%0.097g
0.82 gvs0.097 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
97%126g
Carbohydrate
32%42g
126 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
5.56%4.03g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.03 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0.74%0.54g
Fructose
0.99%0.71g
≤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]
0.54 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%1.25g
0 gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%2.9g
Sucrose
%0.79g
2.9 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
56%21.2g
Fiber
11%4.17g
21.2 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
87.3%49g
Protein
7.44%4.17g
49 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
3.97 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
144%1.73mg
Vitamin B1
7.94%0.095mg
Thiamine
1.73 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
32.2%0.42mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.42 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
32.3%5.17mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
5.17 mgvs3.03 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
85%4.25mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
4.25 mgvs0.76 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
82.4%1.07mg
Vitamin B6
32.2%0.42mg
Pyridoxine
1.07 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
238%951μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
951 μgvs75.4 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
9.92%8.93mg
Vitamin C
27.8%25mg
Ascorbic acid
8.93 mgvs25 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
6.5%0.97mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0.97 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8.27%9.92μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
9.92 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

6.95%69.5mg
Calcium
2%20mg
69.5 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
166%1.5mg
Copper
28%0.25mg
1.5 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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
161%13mg
Iron
16%1.27mg
13 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
22.2%93mg
Magnesium
12.8%53.6mg
93 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
120%2.76mg
Manganese
16.3%0.38mg
2.76 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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
79.7%558mg
Phosphorus
21.3%149mg
558 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
39.5%1343mg
Potassium
31.8%1080mg
1343 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
0.36%0.2μg
Selenium
1.8%0.99μg
0.2 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.79%12mg
Sodium
0.93%14mg
12 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
59%6.5mg
Zinc
6.3%0.69mg
6.5 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.44%16.4g
Water
4.05%150g
16.4 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 7 ounces of Lentils vs Baked White Potatoes:
Comparing minerals per 7 ounces for Lentils vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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