Comparing Nutrients in 14 ounces Butterhead Lettuce VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	12.2% 16g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	13.6% 9.9g	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	2.8% 2.02g	7.17% 5.2g	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	% 1.7g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24% 0.31mg	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	72.4% 290μg	13% 51.6μg	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	16.3% 14.7mg	101% 90mg	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	4.76% 0.71mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	33% 0.3mg	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	61.5% 4.92mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	18% 0.42mg	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	18.7% 131mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 5.6 times more Vitamin B9 and 36.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 6.2 times more Vitamin C and 3.1 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 3.2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.7 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Butterhead Lettuce has 41.5 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.