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Nutrients in 100 Calories ofLentils

Raw Lentils (Lens culinaris).
rawfreshwhole

Weight per 100 Calories

Lentils
28g

Raw Lentils has high energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
28%
3%
69%

Vitamins

100 kcalRDA for Men 19-30 years
Lentils
Vitamin A0.57 μg
0.06%
Raw Lentils have 0.568 μg of Vitamin A per 100 Calories, which is 0.06% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.25 mg
20.7%
Raw Lentils have 0.248 mg of Thiamine per 100 Calories, which is 20.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.06 mg
4.6%
Raw Lentils have 0.06 mg of Vitamin B2 per 100 Calories, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.74 mg
4.63%
Raw Lentils have 0.74 mg of Vitamin B3 per 100 Calories, which is 4.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.15 mg
11.8%
Raw 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%
Raw 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 C1.28 mg
1.42%
Raw Lentils have 1.278 mg of Vitamin C per 100 Calories, which is 1.42% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 E0.14 mg
0.93%
Raw Lentils have 0.139 mg of Vitamin E per 100 Calories, which is 0.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.42 μg
1.2%
Raw Lentils have 1.42 μg of Vitamin K per 100 Calories, which is 1.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate136 μg
34%
Raw Lentils have 136.08 μg of Folate per 100 Calories, which is 34% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Lentils
Calcium9.94 mg
0.99%
Raw Lentils have 9.943 mg of Calcium per 100 Calories, which is 0.99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.21 mg
23.8%
Raw Lentils have 0.214 mg of Copper per 100 Calories, which is 23.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.85 mg
23%
Raw Lentils have 1.849 mg of Iron per 100 Calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium13 mg
3.34%
Raw Lentils have 13.352 mg of Magnesium per 100 Calories, which is 3.34% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.4 mg
17%
Raw Lentils have 0.396 mg of Manganese per 100 Calories, which is 17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus80 mg
11%
Raw Lentils have 79.83 mg of Phosphorus per 100 Calories, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium192 mg
4.1%
Raw Lentils have 192.33 mg of Potassium per 100 Calories, which is 4.1% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.03 μg
0.05%
Raw Lentils have 0.028 μg of Selenium per 100 Calories, which is 0.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.7 mg
0.11%
Raw Lentils have 1.705 mg of Sodium per 100 Calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.93 mg
8.45%
Raw Lentils have 0.929 mg of Zinc per 100 Calories, which is 8.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Lentils:
100 Calories of Lentils is an excellent source of Thiamine and Folate. It has a good amount of Vitamin B6. It also has some Vitamin B2 and Vitamin B3. While 100 Calories of product has trace amounts of Vitamin C, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Lentils:
100 Calories of Lentils is an excellent source of Copper and Iron. It has a good amount of Manganese, Phosphorus and Zinc. It also has some Magnesium and Potassium. While 100 Calories of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Lentils
Fat0.3 g
0.31%
Raw Lentils have 0.301 g of Fat per 100 Calories, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein7 g
12%
Raw Lentils have 6.997 g of Protein per 100 Calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
14%
Raw Lentils have 17.997 g of Carbohydrate per 100 Calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw 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
Sugars0.58 g
0.8%
Raw Lentils have 0.577 g of Sugars per 100 Calories, which is 0.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber3.04 g
8%
Raw Lentils have 3.04 g of Fiber per 100 Calories, which is 8% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw 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 Fat0.04 g
0.14%
Raw Lentils have 0.044 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%
Raw 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%
Raw 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
Water2.35 g
0.06%
Raw Lentils have 2.347 g of Water per 100 Calories, which is 0.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Lentils:
100 Calories of 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.