Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Green Leaf Lettuce	Tomato Paste	Recommended Dietary Allowance
Energy	5.17% 150kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	145% 189g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	168% 122g	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	5.93% 4.3g	80.7% 58.5g	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	% 3.6g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	34.2% 13g	108% 41g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomato Paste	Recommended Dietary Allowance
Vitamin A	411% 3700μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	166% 2.16mg	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	95% 380μg	30% 120μg	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	102% 92mg	243% 219mg	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	14.7% 2.2mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomato Paste	Recommended Dietary Allowance
Calcium	36% 360mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	406% 3.65mg	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	108% 8.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	131% 3.02mg	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	41.4% 290mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25.7% 950g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Leaf Lettuce versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Green Leaf Lettuce vs Tomato Paste:

• 1 kilogram of Green Leaf Lettuce has 4.9 times more Vitamin A, 3.2 times more Vitamin B9 and 11.1 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.9 times more Vitamin B2, 8.2 times more Vitamin B3, 2.4 times more Vitamin B6, 2.4 times more Vitamin C and 19.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Green Leaf Lettuce as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Tomato Paste:

• 1 kilogram of Green Leaf Lettuce has 1.3 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 12.6 times more Copper, 3.5 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 5.2 times more Potassium, 8.8 times more Selenium, 2.1 times more Sodium and 3.5 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Paste contain similar levels of Calcium and Manganese per one kilogram.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Leaf Lettuce has 8.3 times more Omega 3 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.5 times more Energy, 6.6 times more Carbohydrate, 15.6 times more Sugars, 13.6 times more Fructose, 3.2 times more Fiber and 3.2 times more Protein than Raw Green Leaf Lettuce.
• 1 kilogram of Green Leaf Lettuce provide inadequate amounts of Energy
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Green Leaf Lettuce as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.