Comparing Nutrients in 100 calories Tomatoes VS Romaine Lettuce

Weight per 100 calories

• 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 - Tomatoes or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	16.6% 21.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	32.5% 12.4g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	13% 7.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	26% 233μg	285% 2565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	84.6% 76mg	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% 3mg	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	502% 603μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	31.4% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	14% 525g	15% 557g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin B3, 3.2 times more Vitamin C and 3.9 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 11 times more Vitamin A, 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 9.6 times more Vitamin B9 and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw 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 Tomatoes vs Romaine Lettuce:

• Raw Cos Or Romaine Lettuce contain 3.5 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Copper, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.6 times more Omega 6, 2.1 times more Sugars and 1.6 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.6 times more Fat, 39.9 times more Omega 3, 1.9 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.