Comparing Nutrients in 14 ounces Tomatoes VS 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	2.46% 71.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	10% 13g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	6.5% 4.72g	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	7.5% 5.44g	4.38% 3.18g	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	% 4.96g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	135% 540μg	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	60.4% 54.4mg	17.6% 16mg	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	14.3% 2.14mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	26.7% 0.62mg	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	13.6% 95mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 376g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B3, 3.4 times more Vitamin C and 4.2 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 10.4 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B5, 9.1 times more Vitamin B9 and 13 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 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Romaine Lettuce:

• Raw Ripe Red Tomatoes have 1.2 times more Copper than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3.3 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese 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 Phosphorus, Potassium and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.2 times more Sugars and 1.7 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 37.7 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.