Comparing Nutrients in 7 ounces Lentils VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Lentils	Tomato Paste	Recommended Dietary Allowance
Energy	24% 699kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	29% 37.5g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	33.3% 24g	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	0.74% 0.54g	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 0.6g	g per day for Men 19-50 years
Fiber	56% 21.2g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	87.3% 49g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Lentils	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	33% 0.43mg	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	238% 951μg	5.95% 24μg	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	9.92% 8.93mg	48.3% 43.5mg	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	6.5% 0.97mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Tomato Paste	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	80.5% 0.72mg	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	161% 13mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	26% 0.6mg	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	79.7% 558mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Lentils versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lentils vs Tomato Paste:

• 7 ounces of Lentils have 14.6 times more Vitamin B1, 1.4 times more Vitamin B2, 15.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 39.9 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 38 times more Vitamin A, 4.9 times more Vitamin C, 8.8 times more Vitamin E and 2.3 times more Vitamin K than Raw Lentils.
• Both Lentils and Tomato Paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Lentils as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Tomato Paste:

• 7 ounces of Lentils have 2.1 times more Copper, 2.2 times more Iron, 4.6 times more Manganese, 3.4 times more Phosphorus and 5.2 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.5 times more Potassium, 53 times more Selenium and 9.8 times more Sodium than Raw Lentils.
• Both Lentils and Tomato Paste contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 4.3 times more Energy, 16 times more Omega 3, 2.7 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 5.7 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6 times more Sugars and 21.7 times more Fructose than Raw Lentils.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6