Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Lentils with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	30% 38.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	55.3% 0.5mg	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	17% 1.35mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	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	1.46% 22mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Lentils with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Lentils with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 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 with Salt.
• While 7 oz of Boiled Lentils with Salt contain 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.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Lentils with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Water than Boiled Lentils with Salt.
• While 7 oz of Boiled Lentils with Salt contain 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, 21.6 times more Sodium and 9.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled Lentils with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Sugars than Boiled Lentils with Salt.
• While 7 oz of Boiled Lentils with Salt contain 6.3 times more Energy, 18.5 times more Omega 3, 4.9 times more Carbohydrate, 11.3 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Lentils with Salt provide inadequate amounts of Omega 6 in seven ounces.