Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Red Lentils	26%	5%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Lentils	Recommended Dietary Allowance
Energy	6.2% 180kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	485% 631g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	284% 108g	38g per day for Men 19-50 years
Protein	17% 9.5g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Lentils	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Lentils	Recommended Dietary Allowance
Calcium	11% 110mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	327% 36mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Red Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Red Lentils:

• 1 kilogram of Cooked Ripe Red Tomatoes has 8 times more Vitamin A and 13.4 times more Vitamin C than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 14.2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 15.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Red Lentils:

• 1 kilogram of Cooked Ripe Red Tomatoes has 12.1 times more Water than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 4.4 times more Calcium, 17.4 times more Copper, 10.9 times more Iron, 6.6 times more Magnesium, 16.3 times more Manganese, 10.5 times more Phosphorus, 3.1 times more Potassium and 25.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pink Or Red Lentils contains 19.9 times more Energy, 19.7 times more Fat, 125 times more Omega 3, 21.1 times more Omega 6, 15.7 times more Carbohydrate, 15.4 times more Fiber and 25.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein