So If I got it... I ate 90g of cooked Lentils today. If 200g of Lentils cooked equals to 75g Uncooked it means I ate 34g uncooked... I am talking about this topic because I need to know to track my calories on MyFitnessPal and since when I eat rice I have to divide by 3 when putting on MyFitnessPal to match the uncooked version I thought with Lentils were the same since 100g of Lentils IS SO A SMALL PORTION!!! I don't know If I was clear... When I measure my White Rice, let's say 150g in a given meal, when putting on MyFitnessPal I have to put 50g (150:3=50g)
I honestly think your over thinking the measurement and weight of your food. Here is what I do, I measure everything I am going to eat cooked. 1 cup of uncooked rice will yield 3 cups of cooked rice. If I measure it raw there is no way I am eating 3 cups of cooked rice. The simplest thing to do is weigh and measure cooked then find the amount for each macronutrients in the cooked food. You can search on myfitnesspal for whatever your eating and find the numbers for it cooked!!