Raw Eye of Round Steak (Lean, Select) vs Cooked Lentils

Food A

Raw Eye of Round Steak (Lean, Select)

beef

Food B

Cooked Lentils

legumes

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 116 — 116 — kcal
Protein 23
42%
9.0
16%
g
Total Fat 2.5 — 0.380 — g
Carbohydrate 0.000
0%
20
15%
g
Water 74 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.5
2%
mg
Thiamin (B1) 0.064
5%
0.169
14%
mg
Riboflavin (B2) 0.185
14%
0.073
6%
mg
Niacin (B3) 6.6
41%
1.1
7%
mg
Pantothenic Acid (B5) 0.367
7%
0.638
13%
mg
Vitamin B6 0.637
49%
0.178
14%
mg
Folate (DFE) 4.0
1%
181
45%
mcg
Vitamin B12 2.1
86%
0.000
0%
mcg
Choline 64
12%
33
6%
mg
Vitamin A (RAE) 2.0
0%
0.000
0%
mcg
Vitamin E 0.220
1%
0.110
1%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 1.5
1%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 13
1%
19
2%
mg
Iron 1.4
17%
3.3
42%
mg
Magnesium 11
3%
36
9%
mg
Phosphorus 222
32%
180
26%
mg
Potassium 312
9%
369
11%
mg
Sodium 50 — 2.0 — mg
Zinc 3.4
31%
1.3
12%
mg
Copper 0.035
4%
0.251
28%
mg
Manganese 0.002
0%
0.494
21%
mg
Selenium 22
40%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.137 — 0.000 — g
Monounsaturated Fat 1.1 — 0.064 — g
Polyunsaturated Fat 0.211 — 0.175 — g
Cholesterol 62 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
7.9
21%
g
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