CALORIC DENSITY
Rice, white, glutinous, ckd
Lentils, mature seeds, ckd, bld, w/salt
0.97
1.14
20055
16370
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 = 4g
Protein = 16g
Carbohydrates = 43g
Carbohydrates = 34g
Fat = 0g
Fat = 1g
Fiber = 2g
Fiber = 14g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 16g Carbohydrate 43g 34g Fiber 2g 14g Fat 0g 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 = 1%
Choline = 14%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 4%
Vitamin E = 1%
Vitamin E = 2%
Vitamin K = 0%
Vitamin K = 4%
Choline 1% 14% Vitamin A 0% 0% Vitamin C 0% 4% Vitamin E 1% 2% Vitamin K 0% 4%
Lentils are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Zinc. Lentils are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 4%
Vitamin B1 = 30%
Vitamin B2 = 2%
Vitamin B2 = 12%
Vitamin B3 = 5%
Vitamin B3 = 16%
Vitamin B5 = 9%
Vitamin B5 = 22%
Vitamin B6 = 5%
Vitamin B6 = 28%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 4% 30% Vitamin B2 2% 12% Vitamin B3 5% 16% Vitamin B5 9% 22% Vitamin B6 5% 28% 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 = 1%
Sodium = 28%
Potassium = 1%
Potassium = 18%
Calcium = 1%
Calcium = 7%
Magnesium = 3%
Magnesium = 18%
Phosphorus = 3%
Phosphorus = 54%
Iron = 5%
Iron = 97%
Manganese = 23%
Manganese = 38%
Selenium = 26%
Selenium = 11%
Copper = 10%
Copper = 44%
Zinc = 9%
Zinc = 24%
Sodium 1% 28% Potasium 1% 18% Calcium 1% 7% Magnesium 3% 18% Phosphorus 3% 54% Iron 5% 97% Manganese 23% 38% Selenium 26% 11% Copper 10% 44% Zinc 9% 24%
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