Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Tomato Juice with Salt	Boiled Lentils	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	30.7% 40g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	4.93% 3.57g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	3% 1.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	27% 0.35mg	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	9.92% 39.7μg	89.8% 359μg	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	155% 139mg	3.3% 2.98mg	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	4.23% 0.64mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Lentils	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	55.3% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	42.6% 0.98mg	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	5.4% 37.7mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Lentils per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Boiled Lentils:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, 46.7 times more Vitamin C and 2.9 times more Vitamin E than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 9.1 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Lentils provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Boiled Lentils have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Boiled Lentils:

• 7 ounces of Tomato Juice with Salt have 126.5 times more Sodium and 1.4 times more Water than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 6 times more Copper, 8.5 times more Iron, 3.3 times more Magnesium, 7.3 times more Manganese, 9.5 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium and 11.5 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Tomato Juice with Salt as well as Boiled Lentils lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.4 times more Sugars than Boiled Lentils.
• While 7 oz of Boiled Lentils contain 6.8 times more Energy, 7.4 times more Omega 3, 5.7 times more Carbohydrate, 19.8 times more Fiber and 10.6 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled Lentils provide inadequate amounts of Omega 6 in seven ounces.