CALORIC DENSITY
Lentils, mature seeds, ckd, bld, w/salt
Pasta, corn, dry
1.14
3.57
16370
20091
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 = 4g
Carbohydrates = 34g
Carbohydrates = 44g
Fat = 1g
Fat = 1g
Fiber = 14g
Fiber = 6g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 16g 4g Carbohydrate 34g 44g Fiber 14g 6g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 1g 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 = 0%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 4%
Vitamin C = 0%
Vitamin E = 2%
Vitamin E = 0%
Vitamin K = 4%
Vitamin K = 0%
Choline 14% 0% Vitamin A 0% 1% Vitamin C 4% 0% Vitamin E 2% 0% Vitamin K 4% 0%
Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron. Pasta are a good source of Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 30%
Vitamin B1 = 13%
Vitamin B2 = 12%
Vitamin B2 = 4%
Vitamin B3 = 16%
Vitamin B3 = 11%
Vitamin B5 = 22%
Vitamin B5 = 5%
Vitamin B6 = 28%
Vitamin B6 = 10%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 30% 13% Vitamin B2 12% 4% Vitamin B3 16% 11% Vitamin B5 22% 5% Vitamin B6 28% 10% 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 = 5%
Calcium = 7%
Calcium = 0%
Magnesium = 18%
Magnesium = 19%
Phosphorus = 54%
Phosphorus = 24%
Iron = 97%
Iron = 9%
Manganese = 38%
Manganese = 12%
Selenium = 11%
Selenium = 10%
Copper = 44%
Copper = 11%
Zinc = 24%
Zinc = 11%
Sodium 28% 0% Potasium 18% 5% Calcium 7% 0% Magnesium 18% 19% Phosphorus 54% 24% Iron 97% 9% Manganese 38% 12% Selenium 11% 10% Copper 44% 11% Zinc 24% 11%
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