Comparing Nutrients in 1 pound Butterhead Lettuce VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.03% 59kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	14% 18g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	15.6% 11.3g	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	3.2% 2.3g	8.2% 5.94g	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	% 1.95g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	27.6% 0.36mg	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	82.8% 331μg	14.7% 59μg	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	18.6% 16.8mg	115% 103mg	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	5.44% 0.82mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	37.8% 0.34mg	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	70.3% 5.62mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	20.7% 0.48mg	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	21.4% 150mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 5.6 times more Vitamin B9 and 36.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 6.2 times more Vitamin C and 3.1 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 3.2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.7 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Butterhead Lettuce has 41.5 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.