Comparing Nutrients in 300 calories Lentils VS Stewed Canned Tomatoes

Weight per 300 calories

• Lentils: 85.2g
• Stewed Canned Tomatoes: 1154g

Lentils have 13.5 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Lentils or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Lentils	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.97% 0.095g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	55% 71.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	56% 40.6g	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	0.32% 0.23g	30% 21.7g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.25g	% 0.23g	g per day for Men 19-50 years
Fiber	24% 9.1g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	37.5% 21g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Lentils	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.19% 1.7μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	15% 0.2mg	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	102% 408μg	14.4% 57.7μg	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	4.26% 3.84mg	101% 91mg	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	2.8% 0.42mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	144% 1.3mg	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	69.4% 5.55mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	9.54% 40mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	34.2% 239mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0.15% 0.085μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	28.5% 1056g	3700g per day for Men 19-50 years

Lentils VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lentils or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Lentils vs Stewed Canned Tomatoes:

• 300 calories of Lentils have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.1 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 60.9 times more Vitamin A, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3, 23.8 times more Vitamin C, 22.9 times more Vitamin E and 6.5 times more Vitamin K than Raw Lentils.
• 300 calories of Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Lentils as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Lentils vs Stewed Canned Tomatoes:

• 300 calories of Lentils have 1.7 times more Manganese and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 13.2 times more Calcium, 2 times more Copper, 2.8 times more Iron, 3.5 times more Magnesium, 4.1 times more Potassium, 81.2 times more Selenium, 498.7 times more Sodium and 150 times more Water than Raw Lentils.
• Both Lentils and Stewed Canned Tomatoes contain similar levels of Phosphorus per 300 calories.
• 300 calories of Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Lentils have 2 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 23.5 times more Sugars, 94.3 times more Fructose and 1.3 times more Fiber than Raw Lentils.
• Both Lentils and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• Both Raw Lentils as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.