Raw Avocado vs Cooked Lentils

Food A

Raw Avocado

fruits

Food B

Cooked Lentils

legumes

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 160 — 116 — kcal
Protein 2.0
4%
9.0
16%
g
Total Fat 15 — 0.380 — g
Carbohydrate 8.5
7%
20
15%
g
Water 73 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 10
11%
1.5
2%
mg
Thiamin (B1) 0.067
6%
0.169
14%
mg
Riboflavin (B2) 0.130
10%
0.073
6%
mg
Niacin (B3) 1.7
11%
1.1
7%
mg
Pantothenic Acid (B5) 1.4
28%
0.638
13%
mg
Vitamin B6 0.257
20%
0.178
14%
mg
Folate (DFE) 81
20%
181
45%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 14
3%
33
6%
mg
Vitamin A (RAE) 7.0
1%
0.000
0%
mcg
Vitamin E 2.1
14%
0.110
1%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 21
18%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 12
1%
19
2%
mg
Iron 0.550
7%
3.3
42%
mg
Magnesium 29
7%
36
9%
mg
Phosphorus 52
7%
180
26%
mg
Potassium 485
14%
369
11%
mg
Sodium 7.0 — 2.0 — mg
Zinc 0.640
6%
1.3
12%
mg
Copper 0.190
21%
0.251
28%
mg
Manganese 0.142
6%
0.494
21%
mg
Selenium 0.400
1%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 9.8 — 0.064 — g
Polyunsaturated Fat 1.8 — 0.175 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.7
18%
7.9
21%
g
Lactose 0.100 — — — g
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