Raw Apple with Skin vs Cooked Lentils

Food A

Raw Apple with Skin

fruits

Food B

Cooked Lentils

legumes

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 52 — 116 — kcal
Protein 0.260
0%
9.0
16%
g
Total Fat 0.170 — 0.380 — g
Carbohydrate 14
11%
20
15%
g
Water 86 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 4.6
5%
1.5
2%
mg
Thiamin (B1) 0.017
1%
0.169
14%
mg
Riboflavin (B2) 0.026
2%
0.073
6%
mg
Niacin (B3) 0.091
1%
1.1
7%
mg
Pantothenic Acid (B5) 0.061
1%
0.638
13%
mg
Vitamin B6 0.041
3%
0.178
14%
mg
Folate (DFE) 3.0
1%
181
45%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 3.4
1%
33
6%
mg
Vitamin A (RAE) 3.0
0%
0.000
0%
mcg
Vitamin E 0.180
1%
0.110
1%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 2.2
2%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
19
2%
mg
Iron 0.120
2%
3.3
42%
mg
Magnesium 5.0
1%
36
9%
mg
Phosphorus 11
2%
180
26%
mg
Potassium 107
3%
369
11%
mg
Sodium 1.0 — 2.0 — mg
Zinc 0.040
0%
1.3
12%
mg
Copper 0.027
3%
0.251
28%
mg
Manganese 0.035
2%
0.494
21%
mg
Selenium 0.000
0%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.007 — 0.064 — g
Polyunsaturated Fat 0.051 — 0.175 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.4
6%
7.9
21%
g
Lactose 0.000 — — — g
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