Comparing Nutrients in 14 ounces Tomatoes VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Tomatoes	Sprouted Lentils	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	4.23% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	67.6% 88g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.5% 5.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	6.24% 3.5g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	28% 4.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	72.8% 65.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sprouted Lentils	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	155% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	87.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	10% 375g	7.22% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Sprouted Lentils:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 6.2 times more Vitamin B1, 6.7 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sprouted Lentils have similar amounts of Vitamin C per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Sprouted Lentils:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 2.5 times more Calcium, 6 times more Copper, 11.9 times more Iron, 3.4 times more Magnesium, 4.4 times more Manganese, 7.2 times more Phosphorus, 1.4 times more Potassium, more Selenium and 8.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Lentils contain 5.9 times more Energy, 12.7 times more Omega 3, 2.3 times more Omega 6, 5.7 times more Carbohydrate and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.