Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Red Lentils	26%	5%	69%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Red Lentils	Recommended Dietary Allowance
Energy	0.52% 15kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	5.2% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	48.5% 63g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	28.4% 11g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Red Lentils	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	9.34% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	6.96% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	31% 0.4mg	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	2.25% 9μg	51% 204μg	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	6.9% 6.2mg	1.9% 1.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Red Lentils	Recommended Dietary Allowance
Calcium	2% 20mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	145% 1.3mg	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	3.25% 0.26mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	74.6% 1.7mg	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	2% 14mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.21% 7.82g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Red Lentils per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Red Lentils:

• 100 grams of Canned Tomatoes with Green Chilies have 6.7 times more Vitamin A and 3.6 times more Vitamin C than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 15 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 22.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Red Lentils:

• 100 grams of Canned Tomatoes with Green Chilies have 57.3 times more Sodium and 12 times more Water than Red Lentils.
• While 100 g of Raw Pink Or Red Lentils contain 2.4 times more Calcium, 14.5 times more Copper, 28.4 times more Iron, 5.4 times more Magnesium, 13 times more Manganese, 21 times more Phosphorus, 6.2 times more Potassium and 27.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Pink Or Red Lentils contain 23.9 times more Energy, 27.1 times more Fat, 250 times more Omega 3, 30.6 times more Omega 6, 17.4 times more Carbohydrate and 34.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein