Cooked Lentils vs Hulled Hemp Seeds

Food A

Cooked Lentils

legumes

Food B

Hulled Hemp Seeds

nuts-seeds

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 116 — 553 — kcal
Protein 9.0
16%
32
56%
g
Total Fat 0.380 — 49 — g
Carbohydrate 20
15%
8.7
7%
g
Water 70 — 5.0 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.5
2%
0.500
1%
mg
Thiamin (B1) 0.169
14%
1.3
106%
mg
Riboflavin (B2) 0.073
6%
0.285
22%
mg
Niacin (B3) 1.1
7%
9.2
57%
mg
Pantothenic Acid (B5) 0.638
13%
— — mg
Vitamin B6 0.178
14%
0.600
46%
mg
Folate (DFE) 181
45%
110
28%
mcg
Vitamin B12 0.000
0%
— — mcg
Choline 33
6%
— — mg
Vitamin A (RAE) 0.000
0%
1.0
0%
mcg
Vitamin E 0.110
1%
0.800
5%
mg
Vitamin D (D2+D3) 0.000
0%
— — mcg
Vitamin K 1.7
1%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 19
2%
70
7%
mg
Iron 3.3
42%
8.0
99%
mg
Magnesium 36
9%
700
175%
mg
Phosphorus 180
26%
1650
236%
mg
Potassium 369
11%
1200
35%
mg
Sodium 2.0 — 5.0 — mg
Zinc 1.3
12%
9.9
90%
mg
Copper 0.251
28%
1.6
178%
mg
Manganese 0.494
21%
7.6
330%
mg
Selenium 2.8
5%
— — mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.064 — 5.4 — g
Polyunsaturated Fat 0.175 — 38 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 7.9
21%
4.0
11%
g
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