Comparing Nutrients in 500 calories Boiled Lentils with Salt VS Tomatoes

Weight per 500 calories

• Boiled Lentils with Salt: 439g
• Tomatoes: 2778g

Boiled Lentils with Salt have 6.3 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Lentils with Salt or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Lentils with Salt	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	83% 108g	130g per day for Men 19-50 years
Sugars	11% 7.9g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	198% 794μg	104% 417μg	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	7.3% 6.58mg	423% 381mg	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	3.2% 0.48mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.46μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Tomatoes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	183% 14.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	138% 3.17mg	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	113% 789mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	47.6% 1618mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	8.26% 305g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Lentils with Salt vs Tomatoes:

• Boiled Lentils with Salt have 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B6, 57.8 times more Vitamin C, 31.1 times more Vitamin E and 29.4 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Lentils with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lentils with Salt vs Tomatoes:

• Boiled Lentils with Salt have 1.9 times more Iron, more Selenium and 7.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 4.1 times more Potassium and 8.6 times more Water than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Lentils with Salt have 1.9 times more Omega 3 and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Fat, 3.7 times more Omega 6, 1.3 times more Carbohydrate and 9.3 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled Lentils with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.