Nutrition Comparison Tool
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Lentils, raw
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Raw Oat Bran
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 18% DV 352 calories
  • Raw Oat Bran 1 oz (x1) 3% DV 70 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 1% DV 1.1g
  • Raw Oat Bran 1 oz (x1) 3% DV 2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 23% DV 63.4g
  • Raw Oat Bran 1 oz (x1) 7% DV 18.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 49% DV 24.6g
  • Raw Oat Bran 1 oz (x1) 10% DV 4.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 0% DV 0mg
  • Raw Oat Bran 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 1% DV 0.15g
  • Raw Oat Bran 1 oz (x1) 2% DV 0.38g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 38% DV 10.7g
  • Raw Oat Bran 1 oz (x1) 16% DV 4.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 4% DV 2g
  • Raw Oat Bran 1 oz (x1) 1% DV 0.41g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 36% DV 6.5mg
  • Raw Oat Bran 1 oz (x1) 9% DV 1.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 3% DV 35mg
  • Raw Oat Bran 1 oz (x1) 1% DV 16.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Lentils, raw 100 grams (x1) 14% DV 677mg
  • Raw Oat Bran 1 oz (x1) 3% DV 160.5mg
Comparison Table

Table Legend

  1. Lentils, raw
  2. Raw Oat Bran
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 28
Calories
(%DV)		 352
(18%)		 70
(3%)
Fat (g)
(%DV)		 1.1
(1%)		 2
(3%)
Protein (g)
(%DV)		 24.6
(49%)		 4.9
(10%)
Carbohydrate (g)
(%DV)		 63.4
(23%)		 18.8
(7%)
Sugars (g)
(%DV)		 2
(4%)		 0.41
(1%)
Fiber (g)
(%DV)		 10.7
(38%)		 4.4
(16%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.15
(1%)		 0.38
(2%)
Net-Carbs (g) 52.7
14.4
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 100 28
Calcium (mg)
(%DV)		 35
(3%)		 16.4
(1%)
Iron, Fe (mg)
(%DV)		 6.5
(36%)		 1.5
(9%)
Potassium, K (mg)
(%DV)		 677
(14%)		 160.5
(3%)
Magnesium (mg)
(%DV)		 47
(11%)		 66.6
(16%)
Phosphorus, P (mg)
(%DV)		 281
(22%)		 208.1
(17%)
Sodium (mg)
(%DV)		 6
(0%)		 1.1
(0%)
Zinc, Zn (mg)
(%DV)		 3.3
(30%)		 0.88
(8%)
Copper, Cu (mg)
(%DV)		 0.75
(84%)		 0.11
(13%)
Manganese (mg)
(%DV)		 1.4
(61%)		 1.6
(69%)
Selenium, Se (mcg)
(%DV)		 0.1
(0%)		 12.8
(23%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 28
Vitamin A, RAE (mcg)
(%DV)		 2
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 4.5
(5%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.87
(73%)		 0.33
(28%)
Riboflavin (B2) (mg)
(%DV)		 0.21
(16%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 2.6
(16%)		 0.26
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 2.1
(43%)		 0.42
(8%)
Vitamin B6 (mg)
(%DV)		 0.54
(32%)		 0.05
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 479
(120%)		 14.7
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 479
(120%)		 14.7
(4%)
Folate DFE (mcg)
(%)		 479
(120%)		 14.7
(4%)
Choline (mg)
(%DV)		 96.4
(18%)		 9.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 23
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 39 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
51
Vitamin E (mg)
(%DV)		 0.49
(3%)		 0.29
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 5
(4%)		 0.91
(1%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 28
Water (g) 8.3
1.9
Ash (g) 3
0.82
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 6.49
4.75
  Carbohydrates
Food # 1 2
Weight (g) 100 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 1.5
--
Glucose (Dextrose) (g) 0
--
Fructose (g) 0.27
--
Lactose (g) 0
--
Maltose (g) 0.3
--
Galactose (g) 0
--
Starch (g) 49.9
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 28
Monounsaturated Fats (g) 0.193
0.674
Polyunsaturated Fats (g) 0.526
0.784
Omega 3s (g)
(%AI)		 0.112
(7%)		 0.034
(2%)
Omega 6s (g)
(%AI)		 0.414
(2%)		 0.75
(4%)
Omega 3 to Omega 6 Ratio 0.27
0.05
Omega 6 to Omega 3 Ratio 3.7
21.86
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0.007
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.005
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.136
0.32
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.015
0.02
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.003
0.004
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.184
0.67
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.006
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.414
0.75
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.112
0.034
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 28
Essential  
Histidine (mg)
(%RDI)		 693
(99%)		 116
(17%)
Isoleucine (mg)
(%RDI)		 1065
(76%)		 189
(14%)
Leucine (mg)
(%RDI)		 1786
(65%)		 390
(14%)
Lysine (mg)
(%RDI)		 1720
(82%)		 215
(10%)
Methionine (mg)
(%RDI)		 210
(29%)		 95
(13%)
Phenylalanine (mg)
(%RDI)		 1215
(139%)		 257
(29%)
Threonine (mg)
(%RDI)		 882
(84%)		 142
(14%)
Tryptophan (mg)
(%RDI)		 221
(79%)		 95
(34%)
Valine (mg)
(%RDI)		 1223
(67%)		 273
(15%)
Conditional  
Arginine (mg) 1903
363
Cystine (mg)
(%RDI)		 322
(112%)		 163
(57%)
Glycine (mg) 1002
268
Proline (mg) 1029
278
Tyrosine (mg)
(%RDI)		 658
(75%)		 189
(22%)
Non-Essential  
Alanine (mg) 1029
247
Aspartic acid (mg) 2725
447
Betaine (mg) --
6
Glutamic acid (mg) 3819
1063
Hydroxyproline (mg) --
--
Serine (mg) 1136
252
Data Source
Lentils, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Oat Bran
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.