Comparing Nutrients in 1 pound Green Leaf Lettuce VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21.6% 28g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	12% 4.54g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	186% 1678μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	56.4% 0.51mg	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	48.8% 3.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Stewed Canned Tomatoes:

• Raw Green Leaf Lettuce has 41.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B6, 7.6 times more Vitamin B9 and 52.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin B3 and 3.8 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Green Leaf Lettuce as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Stewed Canned Tomatoes:

• Raw Green Leaf Lettuce has 4.2 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.9 times more Copper, 1.5 times more Iron and 7.9 times more Sodium than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Leaf Lettuce has 19.3 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.2 times more Carbohydrate, 4.5 times more Sugars and 4.4 times more Fructose than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.