CALORIC DENSITY
Lentils, mature seeds, ckd, bld, w/salt
Bananas, raw
1.14
0.89
16370
9040
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 16g
Protein = 2g
Carbohydrates = 34g
Carbohydrates = 51g
Fat = 1g
Fat = 1g
Fiber = 14g
Fiber = 6g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 16g 2g Carbohydrate 34g 51g Fiber 14g 6g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 14%
Choline = 5%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 4%
Vitamin C = 26%
Vitamin E = 2%
Vitamin E = 2%
Vitamin K = 4%
Vitamin K = 1%
Choline 14% 5% Vitamin A 0% 1% Vitamin C 4% 26% Vitamin E 2% 2% Vitamin K 4% 1%
Bananas have significantly more Vitamins C than lentils. Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron. Bananas are a good source of Vitamin C, Potassium. Bananas are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 30%
Vitamin B1 = 7%
Vitamin B2 = 12%
Vitamin B2 = 15%
Vitamin B3 = 16%
Vitamin B3 = 13%
Vitamin B5 = 22%
Vitamin B5 = 15%
Vitamin B6 = 28%
Vitamin B6 = 75%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 30% 7% Vitamin B2 12% 15% Vitamin B3 16% 13% Vitamin B5 22% 15% Vitamin B6 28% 75% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 28%
Sodium = 0%
Potassium = 18%
Potassium = 23%
Calcium = 7%
Calcium = 2%
Magnesium = 18%
Magnesium = 17%
Phosphorus = 54%
Phosphorus = 9%
Iron = 97%
Iron = 10%
Manganese = 38%
Manganese = 26%
Selenium = 11%
Selenium = 5%
Copper = 44%
Copper = 18%
Zinc = 24%
Zinc = 4%
Sodium 28% 0% Potasium 18% 23% Calcium 7% 2% Magnesium 18% 17% Phosphorus 54% 9% Iron 97% 10% Manganese 38% 26% Selenium 11% 5% Copper 44% 18% Zinc 24% 4%
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