Comparing Nutrients in 1 pound Green Leaf Lettuce VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.4% 0.13g	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	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	16.5% 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	2.7% 1.95g	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	186% 1678μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.5% 22.7mg	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	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 8.8 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 16 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3, 1.5 times more Vitamin C and 2.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Green Leaf Lettuce as well as Raw 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 Tomatoes:

• Raw Green Leaf Lettuce has 3.6 times more Calcium, 3.2 times more Iron, 2.2 times more Manganese, 1.2 times more Phosphorus, more Selenium and 5.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Copper than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Leaf Lettuce has 19.3 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 3.4 times more Sugars and 3.2 times more Fructose than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Raw Green Leaf Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.