Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Tomatoes in Juice with Salt	Sprouted Lentils	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.2% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	24% 31.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	2% 1.1g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.7% 0.27mg	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	2.83% 11.3μg	35.4% 142μg	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	20% 18mg	26% 23.4mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sprouted Lentils	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	55.4% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	31% 0.72mg	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	3.44% 24mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sprouted Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Sprouted Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Sprouted Lentils:

• 5 ounces of Tomatoes in Juice with Salt have 10 times more Vitamin A and 2.5 times more Vitamin B1 than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.9 times more Vitamin B5, 1.7 times more Vitamin B6, 12.5 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Sprouted Lentils:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 10.5 times more Sodium and 1.4 times more Water than Sprouted Lentils.
• While 5 oz of Raw Sprouted Lentils contain 6.8 times more Copper, 5.6 times more Iron, 3.7 times more Magnesium, 7.4 times more Manganese, 10.2 times more Phosphorus, 1.7 times more Potassium and 12.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sprouted Lentils contain 6.6 times more Energy, 9.5 times more Omega 3, 6.4 times more Carbohydrate and 11.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in five ounces.