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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	12% 109μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	35% 0.45mg	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	41% 163μg	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	18.6% 16.8mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	14% 0.13mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	40% 0.92mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Red Leaf Lettuce per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Ripe Red Tomatoes has 1.7 times more Vitamin B3, 6.2 times more Vitamin C and 3.7 times more Vitamin E than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 15.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 50.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Ripe Red Tomatoes has 2.7 times more Copper than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 3 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 1.8 times more Carbohydrate and 5.2 times more Sugars than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 40.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.