Comparing Nutrients in 100 calories Green Leaf Lettuce VS Tomatoes

Weight per 100 calories

• Green Leaf Lettuce: 667g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Green Leaf Lettuce or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	20% 14.6g	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	3.95% 2.87g	10.5% 7.6g	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	% 2.4g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.67g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	16% 9.07g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	274% 2467μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.3% 253μg	21% 83.3μg	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	68% 61.3mg	84.6% 76mg	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	9.78% 1.47mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	702% 842μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	71.7% 5.73mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	27.5% 0.63mg	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	27.6% 193mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	17% 633g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Leaf Lettuce vs Tomatoes:

• Raw Green Leaf Lettuce has 10.6 times more Vitamin A, 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 19.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B3 and 2 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 100 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Leaf Lettuce vs Tomatoes:

• Raw Green Leaf Lettuce has 4.3 times more Calcium, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, more Selenium, 6.7 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Leaf Lettuce has 23.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.8 times more Omega 6, 2.8 times more Sugars and 2.7 times more Fructose than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.