Raw Farmed Atlantic Salmon vs Cooked Lentils

Food A

Raw Farmed Atlantic Salmon

seafood

Food B

Cooked Lentils

legumes

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 208 — 116 — kcal
Protein 20
36%
9.0
16%
g
Total Fat 13 — 0.380 — g
Carbohydrate 0.000
0%
20
15%
g
Water 65 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 3.9
4%
1.5
2%
mg
Thiamin (B1) 0.207
17%
0.169
14%
mg
Riboflavin (B2) 0.155
12%
0.073
6%
mg
Niacin (B3) 8.7
54%
1.1
7%
mg
Pantothenic Acid (B5) 1.5
31%
0.638
13%
mg
Vitamin B6 0.636
49%
0.178
14%
mg
Folate (DFE) 26
7%
181
45%
mcg
Vitamin B12 3.2
135%
0.000
0%
mcg
Choline 79
14%
33
6%
mg
Vitamin A (RAE) 58
6%
0.000
0%
mcg
Vitamin E 3.5
24%
0.110
1%
mg
Vitamin D (D2+D3) 11
73%
0.000
0%
mcg
Vitamin K 0.500
0%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 9.0
1%
19
2%
mg
Iron 0.340
4%
3.3
42%
mg
Magnesium 27
7%
36
9%
mg
Phosphorus 240
34%
180
26%
mg
Potassium 363
11%
369
11%
mg
Sodium 59 — 2.0 — mg
Zinc 0.360
3%
1.3
12%
mg
Copper 0.045
5%
0.251
28%
mg
Manganese 0.011
0%
0.494
21%
mg
Selenium 24
44%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.000 — g
Monounsaturated Fat 3.8 — 0.064 — g
Polyunsaturated Fat 3.9 — 0.175 — g
Cholesterol 55 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
7.9
21%
g
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