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

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	10.4% 13.5g	14% 18g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	91% 109μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	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 Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 2.2 times more Vitamin B9 and 8.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 8.1 times more Vitamin C and 3.1 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Iceberg 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 Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 1.6 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Zinc and Water per 1 lb.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Iceberg Lettuce has 26 times more Omega 3 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fructose than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.