Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Romaine Lettuce

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Romaine Lettuce: 588g

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

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	19% 14g	9.66% 7g	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	10% 7.28g	6.5% 4.7g	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	% 6.56g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	32.5% 12.4g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	15% 133μg	285% 2565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	33.5% 0.44mg	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	18% 72.2μg	200% 800μg	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	141% 127mg	26% 23.5mg	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	20.7% 3.1mg	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	502% 603μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	6.1% 61mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	31.4% 0.28mg	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	47.2% 3.78mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	39.6% 0.91mg	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	22.2% 156mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	14% 524g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Romaine Lettuce:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B3, 5.4 times more Vitamin C and 4.1 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 19.2 times more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 11.1 times more Vitamin B9 and 38.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Romaine Lettuce:

• Cooked Ripe Red Tomatoes have 1.5 times more Copper and 1.3 times more Sodium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3.2 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Phosphorus, Potassium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 2 times more Sugars and 1.5 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.9 times more Fat, 59.8 times more Omega 3, 3.2 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.