Compare Nutrients / 100g VS
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Compare Nutrients in 100 grams LentilsVS Almonds

Macros Ratio

ProteinsFatsCarbs

Lentils
28%
3%
69%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
LentilsAlmonds
Vitamin A
0.22%
0%
2 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
72.8%
17%
0.873 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
16%
87.5%
0.211 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
16%
22.6%
2.605 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
41.5%
10.5%
0.54 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
5%
0%
4.5 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
3.27%
171%
0.49 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.17%
0%
5 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
120%
11%
479 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
LentilsAlmonds
Calcium
3.5%
27%
35 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
83.8%
115%
0.754 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
81%
46%
6.51 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
11.8%
67.5%
47 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
60.6%
95%
1.393 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
40%
68.7%
281 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
15.6%
677 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.18%
7.45%
0.1 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
0.07%
6 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
29.7%
28%
3.27 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Lentils vs Almonds:
Raw Lentils have 4.3 times more Thiamine, 3.9 times more Vitamin B6 and 10.9 times more Folate than Almonds. While Almonds contain 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 52.3 times more Vitamin E than Raw Lentils.

Comparing minerals per 100 grams for Lentils vs Almonds:
Raw Lentils have 1.8 times more Iron than Almonds. While Almonds contain 7.7 times more Calcium, 1.4 times more Copper, 5.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 41 times more Selenium than Raw Lentils. Both Raw Lentils and Almonds have similar amounts of Potassium and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
LentilsAlmonds
Fat
1.1%
51%
1.06 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
44%
37.8%
24.63 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48.7%
16.6%
63.35 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
20%
352 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.8%
6%
2.03 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
28%
33%
10.7 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.48%
12%
0.154 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7%
0.19%
0.112 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.44%
72%
0.414 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.22%
0.12%
8.26 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Lentils have 2.9 times more Carbohydrate and 37.3 times more Omega 3 than Almonds. While Almonds contain 47.1 times more Fat, 1.6 times more Energy, 2.1 times more Sugars, 24.7 times more Saturated Fat and 29.8 times more Omega 6 than Raw Lentils. Both Raw Lentils and Almonds have similar amounts of Protein and Fiber per 100g.