Comparing Nutrients in 1 kilogram Butterhead Lettuce VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	35% 25.5g	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	7.03% 5.1g	18% 13g	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	% 4.3g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	50% 19g	38g per day for Men 19-50 years
Protein	24% 13.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	184% 1660μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	85.4% 1.1mg	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	183% 730μg	20% 80μg	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	41% 37mg	140% 126mg	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	12% 1.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1023μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	155% 12.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	29.6% 0.68mg	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	47% 330mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	26% 956g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 8.3 times more Vitamin A, 1.3 times more Vitamin B5, 9.1 times more Vitamin B9 and 39.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.1 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 3.4 times more Vitamin C and 3.3 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Butterhead Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Copper and 23 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butterhead Lettuce has 20.8 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Carbohydrate, 2.7 times more Sugars, 2.6 times more Fructose and 1.7 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.