Lentils

ByОлена Коновалова
LENTILS
Lentils are characterized by a high content of numerous vitamins (particularly folic acid), mineral elements, proteins, essential and non-essential amino acids, phytosterols, pectin, fiber, and purines.
In terms of folic acid concentration, lentils exceed all other cereal and legume crops.
The product is rich in folic acid (119.8% of the daily requirement per 100 g), vitamin B1 (thiamine) (40.3%), pantothenic acid (35.0%), vitamin B6 (pyridoxine) (29.7%), gamma-tocopherol (28.2%), choline (19.3%), vitamin PP (nicotinic acid) (13.1%), and vitamin B2 (riboflavin) (10.3%).
The mineral composition of lentils is diverse, featuring a high concentration of macro-, micro-, and ultramicroelements. The most abundant components are: boron (871.4%), silicon (291.7%), cobalt (116.0%), molybdenum (110.7%), nickel (107.3%), lithium (74.8%), vanadium (63.0%), manganese (62.3%), copper (59.0%), chromium (46.1%), phosphorus (44.4%), iron (39.1%), titanium (35.3%), zinc (32.7%), potassium (32.5%), rubidium (27.0%), zirconium (26.0%), magnesium (24.9%), sulfur (16.3%), arsenic (14.5%), and selenium (12.8%).
Lentils are distinguished by their high content of proteins (32.3%) and essential and non-essential amino acids (44.3% and 26.2% per 100 g, respectively). Notably, the concentration of all amino acids detected in lentils (per 100 g) exceeds 10% of the daily requirement (among essential amino acids, methionine is present in the lowest concentration – 11.9%). Lentils are particularly rich in essential amino acids: isoleucine (55.5%) and valine (51.6%); among non-essential amino acids, arginine is predominant (35.2%).
Lentils are also characterized by a high content of phytosterols (107.3% of the daily norm per 100 g), primarily beta-sitosterol (117.5%), which allows lentils to be classified as “women’s products” (for further details, see Avocado).
The total carbohydrate content in lentils is significant (17.2% of the daily norm per 100 g), consisting primarily of fiber (122.0% of the daily norm per 100 g) and pectin (68.0%, respectively). Lentils contain substantial amounts of starch (43.4 g per 100 g), maltose (0.3 g), and minor amounts of sucrose (1.47 g).
Patients with gout should note that lentils are characterized by a high concentration of total purine bases: 66.7% of the daily requirement per 100 g.
The oxalic acid content per 100 g is low (8 mg), representing 2.0% of the maximum permissible daily intake (for further details, see Rhubarb).
Lentils exhibit a tendency to accumulate the toxic ultramicroelement arsenic (14.5% of the daily norm per 100 g).
Caloric content per 100 g: 353 kcal
Water per 100 g: 10.40 g
Ash per 100 g: 2.67 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS 
Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually*
Vitamin B1 (thiamine) 0.500-0.870 mg 40.3% 40
Vitamin B2 (riboflavin) 0.200-0.210 mg 10.3% 10
Vitamin B5 (pantothenic acid) 1.360-2.140 mg 35.0% 40
Vitamin B6 (pyridoxine) 0.540-0.649 mg 29.7% 30
Vitamin B9 (folic acid) 479.0 µg 119.8% 10020
Vitamin B12 (cyanocobalamin) 0.0 µg 0.0% 0
Vitamin C (ascorbic acid) 4.4 mg 6.3% 5
Vitamin E (alpha-tocopherol) 0.49 mg 3.3% 5
Beta-tocopherol 0.0 mg 0.0% 0
Gamma-tocopherol 4.23 mg 28.2% 30
Delta-tocopherol 0.0 mg 0.0% 0
Vitamin D (ergocalciferol) 0.0 µg 0.0% 0
Vitamin PP (nicotinic acid) 2.61 mg 13.1% 10
Vitamin K (phylloquinone) 5.0 µg 4.2% 5
Biotin 0.33 µg 0.7% 0
Beta-carotene 23.0 µg 0.5% 0
Alpha-carotene 0.2 µg 0.04% 0
Lutein + zeaxanthin 0.0 µg 0.0% 0
Beta-cryptoxanthin 0.0 µg 0.0% 0
Lycopene 0.0 µg 0.0% 0
Choline 96.4 mg 19.3% 20
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0% 0
Betaine trimethylglycine 0.4 mg 0.04% 0

* Full jug – 100% daily norm; empty – 0-1% daily norm.

MINERAL ELEMENTS

Macroelements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 670.0-955.0 mg 32.5% 30
Calcium 33.8-109.0 mg 6.5% 5
Silicon 80.0-95.0 mg 291.7% 10010090
Magnesium 77.0-122.0 mg 24.9% 30
Sodium 6.0 mg 0.5% 0
Sulfur 163.0 mg 16.3% 20
Phosphorus 285.0-425.0 mg 44.4% 40
Chlorine 75.0 mg 3.3% 5

 

Microelements and ultra-trace elements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum 170.0 µg 0.5% 0
Boron 610.0 µg 871.4% 100100100100100
10010010070
Bromine 3.3 µg 0.2% 0
Vanadium 25.2 µg 63.0% 60
Germanium 0.7 µg 0.2% 0
Iron 3.80-7.94 mg 39.1% 40
Iodine 0.550-0.800 µg 0.5% 0
Cobalt 11.6 µg 116.0% 10020
Lithium 74.8 µg 74.8% 80
Manganese 1190.0-1300.0 µg 62.3% 60
Copper 520.0-660.0 µg 59.0% 60
Molybdenum 77.5 µg 110.7% 10010
Arsenic 1.74 µg 14.5% 20
Nickel 161.0 µg 107.3% 1005
Tin 2.9 µg 0.1% 0
Rubidium 27.0 µg 27.0% 30
Lead 0.08 µg 0.8% 0
Selenium 8.3 µg 12.8% 10
Strontium 15.0-67.0 µg 5.1% 5
Thallium 0.01 µg 0.5% 0
Titanium 300.0 µg 35.3% 40
Fluorine 25.0 µg 0.6% 0
Chromium 0.9-45.2 µg 46.1% 50
Zinc 3060.0-4780.0 µg 32.7% 30
Zirconium 13.0 µg 26.0% 30

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total protein content 25.8 g 32.3% 30
Content of essential amino acids 9.39-9.92 g 44.3% 40
Content of non-essential amino acids 14.19-15.58 g 26.2% 30

 

Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Valine 1.280-1.300 g 51.6% 50
Histidine 0.710-0.730 g 34.3% 30
Isoleucine 1.100-1.120 g 55.5% 60
Leucine 1.870-2.000 g 42.1% 40
Lysine 1.800-1.900 g 45.1% 50
Methionine 0.210-0.220 g 11.9% 10
Threonine 0.920-1.000 g 40.0% 40
Tryptophan 0.230-0.250 g 24.0% 30
Phenylalanine 1.270-1.400 g 44.5% 50

 

Non-Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Alanine 1.080-1.100 g 16.5% 20
Arginine 1.990-2.300 g 35.2% 40
Aspartic acid 2.860-3.000 g 24.0% 30
Glycine 1.050-1.100 g 30.7% 30
Glutamic acid 4.000-4.400 g 30.9% 30
Proline 1.080-1.100 g 24.2% 30
Serine 1.190-1.400 g 15.6% 20
Tyrosine 0.690-0.840 g 25.5% 30
Cystine 0.250-0.340 g 16.4% 20



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total fat content 1.06 g 1.1% 0
Content of unsaturated fatty acids 0.698-0.707 g 1.7% 0
Content of omega-3 unsaturated fatty acids 0.109-0.110 g 11.0% 10
Content of omega-6 unsaturated fatty acids 0.400-0.404 g 4.0% 5
Content of saturated fatty acids 0.145-0.153 g 0.6% 0

 

Unsaturated Fatty Acids
Acid Name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.003 g
Oleic C 18:1 (omega-9) 0.180 g
Linoleic C 18:2 (omega-6) 0.400-0.404 g
Linolenic C 18:3 (omega-3) 0.109-0.110 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.006-0.010 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g
Saturated Fatty Acids
Acid Name Content, g per 100 g of product
Lauric C 12:0 0.0 g
Myristic C 14:0 0.0 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 0.130-0.133 g
Stearic C 18:0 0.015-0.020 g
Arachidic C 20:0 0.0 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g
Sterols
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visualization
Total phytosterols 59.0 mg 107.3% 10010
Campesterol 6.0 mg 10.9% 10
Beta-sitosterol 47.0 mg 117.5% 10020
Stigmasterol 4.0 mg 11.4% 10
Cholesterol 0.0 mg 0.0% –
CARBOHYDRATES
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visualization
Total carbohydrate content 60.08 g 17.2% 20
Mono- and disaccharides 2.03-2.90 g 4.9% 5
Glucose 0.0 g 0.0% 0
Fructose 0.27 g 0.8% 0
Galactose 0.0 g 0.0% 0
Sucrose 1.47 g – –
Lactose 0.0 g 0.0% 0
Starch 43.40 g – –
Maltose 0.300 g – –
Fiber 30.5 g 122.0% 10020
Pectin 3.4 g 68.0% 70
PURINE BASES
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visualization
Total purine content 84.0 mg 66.7% 70

Units of measurement:
Piece (weight of one seed): 0.055-0.065 g
Tea glass: 170.0 g
Faceted glass: 210.0 g
Teaspoon: 5.0 g
Tablespoon: 25.0 g

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