Roasted Chicken Breast vs Cooked Lentils

Food A

Roasted Chicken Breast

poultry

Food B

Cooked Lentils

legumes

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 165 — 116 — kcal
Protein 31
55%
9.0
16%
g
Total Fat 3.6 — 0.380 — g
Carbohydrate 0.000
0%
20
15%
g
Water 65 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.5
2%
mg
Thiamin (B1) 0.070
6%
0.169
14%
mg
Riboflavin (B2) 0.114
9%
0.073
6%
mg
Niacin (B3) 14
86%
1.1
7%
mg
Pantothenic Acid (B5) 0.965
19%
0.638
13%
mg
Vitamin B6 0.600
46%
0.178
14%
mg
Folate (DFE) 4.0
1%
181
45%
mcg
Vitamin B12 0.340
14%
0.000
0%
mcg
Choline 85
16%
33
6%
mg
Vitamin A (RAE) 6.0
1%
0.000
0%
mcg
Vitamin E 0.270
2%
0.110
1%
mg
Vitamin D (D2+D3) 0.100
1%
0.000
0%
mcg
Vitamin K 0.300
0%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 15
2%
19
2%
mg
Iron 1.0
13%
3.3
42%
mg
Magnesium 29
7%
36
9%
mg
Phosphorus 228
33%
180
26%
mg
Potassium 256
8%
369
11%
mg
Sodium 74 — 2.0 — mg
Zinc 1.0
9%
1.3
12%
mg
Copper 0.049
5%
0.251
28%
mg
Manganese 0.017
1%
0.494
21%
mg
Selenium 28
50%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.000 — g
Monounsaturated Fat 1.2 — 0.064 — g
Polyunsaturated Fat 0.770 — 0.175 — g
Cholesterol 85 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
7.9
21%
g
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