Comparing Nutrients in 14 ounces Green Leaf Lettuce VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	19.3% 14g	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	2.35% 1.7g	10.3% 7.46g	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	% 1.43g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	163% 1469μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	5.2% 0.067mg	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	37.7% 151μg	4.96% 20μg	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	40.6% 36.5mg	35% 31.4mg	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	5.82% 0.87mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	418% 501μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	49.4% 0.44mg	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	42.7% 3.4mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	10% 0.23mg	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	16.4% 115mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 377g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Leaf Lettuce vs Stewed Canned Tomatoes:

• Raw Green Leaf Lettuce has 41.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B6, 7.6 times more Vitamin B9 and 52.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B3 and 3.8 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Green Leaf Lettuce as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Leaf Lettuce vs Stewed Canned Tomatoes:

• Raw Green Leaf Lettuce has 4.2 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.9 times more Copper, 1.5 times more Iron and 7.9 times more Sodium than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Leaf Lettuce has 19.3 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.2 times more Carbohydrate, 4.5 times more Sugars and 4.4 times more Fructose than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.