Comparing Nutrients in 1 kilogram Red Lentils VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Red Lentils	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	123% 3580kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	NA	18% 13g	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	284% 108g	50% 19g	38g per day for Men 19-50 years
Protein	427% 239g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	510% 2040μg	20% 80μg	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	19% 17mg	140% 126mg	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	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	924% 74mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	29.6% 0.68mg	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	420% 2940mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Lentils vs Tomatoes in Juice with Salt:

• Raw Pink Or Red Lentils have 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6 and 25.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A and 7.4 times more Vitamin C than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Pink Or Red Lentils as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Lentils vs Tomatoes in Juice with Salt:

• Raw Pink Or Red Lentils have 1.5 times more Calcium, 25.1 times more Copper, 13 times more Iron, 5.9 times more Magnesium, 25.2 times more Manganese, 17.3 times more Phosphorus, 3.5 times more Potassium and 30 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Selenium, 16.4 times more Sodium and 12.1 times more Water than Raw Pink Or Red Lentils.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pink Or Red Lentils have 22.4 times more Energy, 8.7 times more Fat, 11.1 times more Saturated Fat, 62.5 times more Omega 3, 9.1 times more Omega 6, 18.2 times more Carbohydrate, 5.7 times more Fiber and 30.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Pink Or Red Lentils as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.