Comparing Nutrients in 1 kilogram 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	6.2% 180kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	25.3% 33g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	16.4% 12g	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	19% 13.7g	11% 8g	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	% 12.5g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	55.3% 21g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	340% 1360μg	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	152% 137mg	44.4% 40mg	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	36% 5.4mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	67.4% 1.55mg	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	34.3% 240mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.