Comparing Nutrients in 5 ounces Boiled Lentils VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Lentils	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.67% 164kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	23% 12.8g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	8.6% 0.11mg	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	64% 257μg	4.6% 18.4μg	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	2.36% 2.13mg	36% 32.3mg	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	1.04% 0.16mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	12% 0.11mg	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	59% 4.72mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	6.47% 0.15mg	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	36.4% 255mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lentils vs Cooked Ripe Red Tomatoes:

• Boiled Lentils have 4.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B3, 4.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 13.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 15.2 times more Vitamin C, 5.1 times more Vitamin E and 1.6 times more Vitamin K than Boiled Lentils.
• Both Boiled Lentils as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lentils vs Cooked Ripe Red Tomatoes:

• Boiled Lentils have 1.7 times more Calcium, 3.3 times more Copper, 4.9 times more Iron, 4 times more Magnesium, 4.7 times more Manganese, 6.4 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium and 9.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Water than Boiled Lentils.

Comparison of macro-nutrients per 5 ounces:

• Boiled Lentils have 6.4 times more Energy, 18.5 times more Omega 3, 5 times more Carbohydrate, 11.3 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars than Boiled Lentils.
• Both Boiled Lentils as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.