Comparing Nutrients in 1 pound Green Leaf Lettuce VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Green Leaf Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	16% 11.6g	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	2.7% 1.95g	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	% 1.63g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	186% 1678μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	38.7% 0.5mg	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	43% 172μg	9.07% 36.3μg	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	46.4% 41.7mg	63.5% 57mg	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	6.65% 1mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	48.8% 3.9mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	13.4% 0.31mg	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	18.8% 132mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Tomatoes in Juice with Salt:

• Raw Green Leaf Lettuce has 18.5 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin B9 and 48.6 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 8.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin C and 2.7 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Green Leaf Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Tomatoes in Juice with Salt:

• Raw Green Leaf Lettuce has 1.5 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus and 1.5 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 Copper and 4.1 times more Sodium than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Leaf Lettuce has 14.5 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Sugars, 3 times more Fructose and 1.5 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Green Leaf 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 lb.