Comparing Nutrients in 14 ounces Green Leaf Lettuce VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Green Leaf Lettuce	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	9.64% 5.4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	163% 1469μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	418% 501μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	39.7% 0.36mg	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	13% 1.03mg	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	43% 0.99mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10% 377g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Leaf Lettuce versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Green Leaf Lettuce have 18.5 times more Vitamin A, 2.1 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B3 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Green Leaf Lettuce as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Leaf Lettuce have 1.8 times more Calcium, 3.3 times more Iron, 1.9 times more Manganese, 2.1 times more Phosphorus and 1.8 times more Potassium than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 3.1 times more Copper and 14.3 times more Sodium than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Water per 14 ounces.
• Both Raw Green Leaf Lettuce as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Leaf Lettuce have 58 times more Omega 3 and 2 times more Protein than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Raw Green Leaf Lettuce.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Leaf Lettuce as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in 14 ounces.