Comparing Nutrients in 1 kilogram Tomato Paste VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Red Lentils	26%	5%	69%

Macro Nutrients

	Tomato Paste	Red Lentils	Recommended Dietary Allowance
Energy	28.3% 820kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	485% 631g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	284% 108g	38g per day for Men 19-50 years
Protein	77% 43.2g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Red Lentils	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	310% 4.03mg	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	30% 120μg	510% 2040μg	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	243% 219mg	19% 17mg	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	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Red Lentils	Recommended Dietary Allowance
Calcium	36% 360mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	1448% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	373% 30mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	746% 17mg	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	119% 830mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	327% 36mg	11mg per day for Men 19-50 years
Water	20% 735g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Red Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Red Lentils:

• 1 kilogram of Tomato Paste has 25.3 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 12.9 times more Vitamin C than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 8.5 times more Vitamin B1, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 17 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Red Lentils:

• 1 kilogram of Tomato Paste has 1.5 times more Potassium, more Selenium and 8.4 times more Sodium than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 1.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 3.5 times more Phosphorus and 5.7 times more Zinc than Canned Tomato Paste.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pink Or Red Lentils contains 4.4 times more Energy, 4.6 times more Fat, 35.7 times more Omega 3, 5.8 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Fiber and 5.5 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6