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Nutrients in 500 calories of Boiled Lentils

Lentils, mature seeds, cooked, boiled, without salt.

Weight per 500 Calories

Boiled Lentils
431g

Boiled Lentils has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
30%
3%
67%
500 kcal ▼

Macro Nutrients

Boiled Lentils
Energy500 kcal
17.2%
Boiled Lentils have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.64 g
1.7%
Boiled Lentils have 1.6379310344828 g of Fat per 500 calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.23 g
0.71%
Boiled Lentils have 0.22844827586207 g of Saturated Fat per 500 calories, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
9.97%
Boiled Lentils have 0.15948275862069 g of Omega 3 per 500 calories, which is 9.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.59 g
3.47%
Boiled Lentils have 0.59051724137931 g of Omega 6 per 500 calories, which is 3.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Lentils have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate86.8 g
66.7%
Boiled Lentils have 86.76724137931 g of Carbohydrate per 500 calories, which is 66.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.76 g
10.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Lentils have 7.7586206896552 g of Sugars per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber34 g
89.6%
Boiled Lentils have 34.051724137931 g of Fiber per 500 calories, which is 89.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein39 g
69.4%
Boiled Lentils have 38.879310344828 g of Protein per 500 calories, which is 69.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lentils
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Lentils have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.73 mg
60.7%
Thiamine
Boiled Lentils have 0.72844827586207 mg of Vitamin B1 per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg
24.2%
Riboflavin
Boiled Lentils have 0.31465517241379 mg of Vitamin B2 per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.57 mg
28.6%
Niacin, nicotinic acid, niacinamide
Boiled Lentils have 4.5689655172414 mg of Vitamin B3 per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.75 mg
55%
Pantothenic acid
Boiled Lentils have 2.75 mg of Vitamin B5 per 500 calories, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg
59%
Pyridoxine
Boiled Lentils have 0.76724137931034 mg of Vitamin B6 per 500 calories, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9780 μg
195%
Folates and Folic Acid
Boiled Lentils have 780.1724137931 μg of Vitamin B9 per 500 calories, which is 195% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Lentils have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.47 mg
7.2%
Ascorbic acid
Boiled Lentils have 6.4655172413793 mg of Vitamin C per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Lentils have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.47 mg
3.16%
Tocopherols and Tocotrienols
Boiled Lentils have 0.47413793103448 mg of Vitamin E per 500 calories, which is 3.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.33 μg
6.1%
Phytomenadione or phylloquinone
Boiled Lentils have 7.3275862068966 μg of Vitamin K per 500 calories, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils
Calcium82 mg
8.2%
Boiled Lentils have 81.896551724138 mg of Calcium per 500 calories, which is 8.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.1 mg
120%
Boiled Lentils have 1.0818965517241 mg of Copper per 500 calories, which is 120% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron14.4 mg
179%
Boiled Lentils have 14.353448275862 mg of Iron per 500 calories, which is 179% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium155 mg
37%
Boiled Lentils have 155.1724137931 mg of Magnesium per 500 calories, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.13 mg
93%
Boiled Lentils have 2.1293103448276 mg of Manganese per 500 calories, which is 93% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus776 mg
111%
Boiled Lentils have 775.86206896552 mg of Phosphorus per 500 calories, which is 111% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1591 mg
46.8%
Boiled Lentils have 1590.5172413793 mg of Potassium per 500 calories, which is 46.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12 μg
22%
Boiled Lentils have 12.068965517241 μg of Selenium per 500 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium8.62 mg
0.57%
Boiled Lentils have 8.6206896551724 mg of Sodium per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.47 mg
49.8%
Boiled Lentils have 5.4741379310345 mg of Zinc per 500 calories, which is 49.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water300 g
8.1%
Boiled Lentils have 300.1724137931 g of Water per 500 calories, which is 8.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled Lentils:
Minerals in 500 calories of Boiled Lentils:
Macronutrients in 500 calories of Boiled Lentils:



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