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

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Iceberg Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	23% 29.7g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	13.8% 10g	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	% 9.1g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	50% 19g	38g per day for Men 19-50 years
Protein	16% 9g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	72.5% 290μg	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	31% 28mg	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	201% 241μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	51.3% 4.1mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	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 Iceberg Lettuce vs Tomatoes in Juice with Salt:

• Raw Iceberg Lettuce has 1.3 times more Vitamin A, 3.6 times more Vitamin B9 and 9.3 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 14 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 4.5 times more Vitamin C and 3.3 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg 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 Iceberg Lettuce vs Tomatoes in Juice with Salt:

• Raw Iceberg Lettuce has 1.8 times more Manganese and 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium, 7 times more Selenium and 11.5 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Iceberg Lettuce has 13 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Sugars, 1.3 times more Fructose and 1.6 times more Fiber than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Iceberg 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.