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Comparing Nutrients in 100 grams Boiled Lentils with SaltVS Almonds

Macros Ratio

Protein Fat Carbs

Boiled Lentils with Salt
31%
3%
66%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

3.93%114kcal
Energy
20%579kcal
114 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.39%0.38g
Fat
51.5%50g
0.38 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.17%0.053g
Saturated Fat
12%3.8g
0.053 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
0.19%0.003g
0.037 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.81%0.14g
Omega 6
72.5%12.3g
0.14 gvs12.3 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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15%19.5g
Carbohydrate
16.6%21.6g
19.5 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.5%1.8g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
20.8%7.9g
Fiber
33%12.5g
7.9 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
16%9g
Protein
37.8%21g
9 gvs21 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%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 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
14%0.17mg
Vitamin B1
17%0.21mg
Thiamine
0.17 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.6%0.073mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.073 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.63%1.06mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
1.06 mgvs3.6 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
12.8%0.64mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.64 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.7%0.18mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.18 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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45.3%181μg
Vitamin B9
11%44μg
Folates and Folic Acid
181 μgvs44 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
1.67%1.5mg
Vitamin C
0%0mg
Ascorbic acid
1.5 mgvs0 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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0.73%0.11mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.11 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.9%19mg
Calcium
27%269mg
19 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
115%1.03mg
0.25 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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
41.6%3.33mg
Iron
46.4%3.7mg
3.33 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.57%36mg
Magnesium
64.3%270mg
36 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.5%0.49mg
Manganese
95%2.18mg
0.49 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
25.7%180mg
Phosphorus
68.7%481mg
180 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
11%369mg
Potassium
21.6%733mg
369 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.1%2.8μg
Selenium
7.45%4.1μg
2.8 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
16%238mg
Sodium
0.067%1mg
238 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
11.5%1.27mg
Zinc
28.4%3.12mg
1.27 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.9%69.6g
Water
0.12%4.4g
69.6 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Lentils with Salt vs Almonds:
Comparing minerals per 100 grams for Boiled Lentils with Salt vs Almonds:
Comparison of macro-nutrients per 100 grams:



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