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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	11.5% 15g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	7.45% 5.4g	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	8.2% 5.94g	5% 3.63g	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	% 5.35g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	12% 109μg	220% 1978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	26% 0.34mg	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	14.7% 59μg	154% 617μg	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	115% 103mg	20% 18mg	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	17% 2.54mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	387% 465μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	24% 0.22mg	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	38.6% 3.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	30.6% 0.7mg	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% 127mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 429g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B3, 5.7 times more Vitamin C and 4.3 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 18.2 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 10.5 times more Vitamin B9 and 36.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 2.1 times more Sugars and 1.6 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 56.5 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.