Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Energy	5.17% 150kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	50% 19g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Vitamin A	411% 3700μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Calcium	36% 360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.7% 950g	23.8% 879g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Green Leaf Lettuce has 14.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B9 and 37.1 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 9 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin C 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Green Leaf Lettuce has 2 times more Calcium and 1.5 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 9.9 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Green Leaf Lettuce as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Leaf Lettuce has 14.5 times more Omega 3 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.1 times more Carbohydrate, 6.2 times more Sugars, 5.5 times more Fructose and 1.5 times more Fiber than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Puree offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Green Leaf Lettuce as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.