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Nutrients in 100 Calories ofBoiled Lentils

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

Weight per 100 Calories

Boiled Lentils
86g

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

Macros Ratio

ProteinsFatsCarbs
31%
3%
66%

Vitamins

100 kcalRDA for Men 19-30 years
Boiled Lentils
Vitamin A0 μg
0%
Boiled Lentils have 0 μg of Vitamin A per 100 Calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.15 mg
12%
Boiled Lentils have 0.146 mg of Thiamine per 100 Calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.06 mg
4.85%
Boiled Lentils have 0.063 mg of Vitamin B2 per 100 Calories, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.91 mg
5.7%
Boiled Lentils have 0.914 mg of Vitamin B3 per 100 Calories, which is 5.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.15 mg
11.8%
Boiled Lentils have 0.153 mg of Vitamin B6 per 100 Calories, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled Lentils have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C1.3 mg
1.44%
Boiled Lentils have 1.293 mg of Vitamin C per 100 Calories, which is 1.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled Lentils have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.1 mg
0.63%
Boiled Lentils have 0.095 mg of Vitamin E per 100 Calories, which is 0.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.47 μg
1.22%
Boiled Lentils have 1.466 μg of Vitamin K per 100 Calories, which is 1.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate156 μg
39%
Boiled Lentils have 156.034 μg of Folate per 100 Calories, which is 39% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Boiled Lentils
Calcium16 mg
1.64%
Boiled Lentils have 16.379 mg of Calcium per 100 Calories, which is 1.64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.22 mg
24%
Boiled Lentils have 0.216 mg of Copper per 100 Calories, which is 24% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron2.87 mg
36%
Boiled Lentils have 2.871 mg of Iron per 100 Calories, which is 36% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium31 mg
7.76%
Boiled Lentils have 31.034 mg of Magnesium per 100 Calories, which is 7.76% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.43 mg
18.5%
Boiled Lentils have 0.426 mg of Manganese per 100 Calories, which is 18.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus155 mg
22%
Boiled Lentils have 155.172 mg of Phosphorus per 100 Calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium318 mg
9.36%
Boiled Lentils have 318.103 mg of Potassium per 100 Calories, which is 9.36% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium2.4 μg
4.4%
Boiled Lentils have 2.414 μg of Selenium per 100 Calories, which is 4.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.72 mg
0.11%
Boiled Lentils have 1.724 mg of Sodium per 100 Calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.1 mg
9.95%
Boiled Lentils have 1.095 mg of Zinc per 100 Calories, which is 9.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Boiled Lentils:
100 Calories of Boiled Lentils is an excellent source of Folate. It has a good amount of Thiamine and Vitamin B6. It also has some Vitamin B2 and Vitamin B3. While 100 Calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 100 Calories of Boiled Lentils:
100 Calories of Boiled Lentils is an excellent source of Copper, Iron and Phosphorus. It has a good amount of Magnesium, Manganese, Potassium and Zinc. It also has some Selenium. While 100 Calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Boiled Lentils
Energy100 kcal
3.45%
Boiled Lentils have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.33 g
0.34%
Boiled Lentils have 0.328 g of Fat per 100 Calories, which is 0.34% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein7.78 g
14%
Boiled Lentils have 7.776 g of Protein per 100 Calories, which is 14% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate17 g
13%
Boiled Lentils have 17.353 g of Carbohydrate per 100 Calories, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars1.55 g
2.14%
Boiled Lentils have 1.552 g of Sugars per 100 Calories, which is 2.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber6.8 g
18%
Boiled Lentils have 6.81 g of Fiber per 100 Calories, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled Lentils have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.05 g
0.14%
Boiled Lentils have 0.046 g of Saturated Fat per 100 Calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.03 g
2%
Boiled Lentils have 0.032 g of Omega 3 per 100 Calories, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.12 g
0.69%
Boiled Lentils have 0.118 g of Omega 6 per 100 Calories, which is 0.69% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water60 g
1.62%
Boiled Lentils have 60.034 g of Water per 100 Calories, which is 1.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Boiled Lentils:
100 Calories of Boiled Lentils has a good amount of Protein, Carbohydrate and Fiber. While 100 Calories of product has trace amounts of Sugars and Omega 3, it has no Fat, Saturated Fat and Omega 6.