Comparing Nutrients in 500 calories Red Lentils VS Tomato Puree

Weight per 500 calories

• Red Lentils: 140g
• Tomato Puree: 1316g

Red Lentils have 9.4 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Red Lentils or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Red Lentils	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.12% 3.03g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	87.7% 63.6g	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	NA	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.7% 15g	65.8% 25g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	128% 1.66mg	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	71.2% 285μg	36% 145μg	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	2.64% 2.37mg	155% 139mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Tomato Puree	Recommended Dietary Allowance
Calcium	6.7% 67mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	420% 3.78mg	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	129% 10.3mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	97% 2.22mg	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	58.7% 411mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.78mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	45.7% 5.03mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.3% 11g	31.3% 1156g	3700g per day for Men 19-50 years

Red Lentils VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Lentils or Tomato Puree?

Lets compare vitamin content per 500 calories of Red Lentils vs Tomato Puree:

• 500 calories of Red Lentils have 2.2 times more Vitamin B1 and 2 times more Vitamin B9 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 81.6 times more Vitamin A, 7.1 times more Vitamin B2, 9.2 times more Vitamin B3, 11.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 58.7 times more Vitamin C than Raw Pink Or Red Lentils.
• 500 calories of Red Lentils have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Pink Or Red Lentils as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Lentils vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain 3.5 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Potassium, more Selenium, 37.7 times more Sodium and 105.9 times more Water than Raw Pink Or Red Lentils.
• Both Red Lentils and Tomato Puree contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Red Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Lentils have 6.6 times more Omega 3 and 1.5 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Raw Pink Or Red Lentils.
• Both Red Lentils and Tomato Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Pink Or Red Lentils as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.