Comparing Nutrients in 14 ounces Butterhead Lettuce VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Butterhead Lettuce	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	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.87% 0.32g	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% 15.4g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.4% 290μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 4 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9 and 12.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 3.7 times more Vitamin C and 3 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Tomatoes:

• Raw Butterhead Lettuce has 3.5 times more Calcium, 4.6 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Butterhead Lettuce has 27.7 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 2.8 times more Sugars and 2.7 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.