Comparing Nutrients in 300 calories Butterhead Lettuce VS Tomatoes

Weight per 300 calories

• Butterhead Lettuce: 2308g
• Tomatoes: 1667g

Raw Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Raw Butterhead Lettuce, which is very low in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Butterhead Lettuce or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.08g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	120% 1.9g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	50% 65g	130g per day for Men 19-50 years
Sugars	30% 21.7g	60.5% 44g	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	16.2% 11.8g	31.5% 23g	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	% 9.92g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	55.6% 31g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	426% 3831μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	421% 1685μg	62.5% 250μg	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	95% 85.4mg	254% 228mg	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	27.7% 4.15mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1967% 2361μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	80.8% 808mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	358% 28.6mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	82.6% 1.9mg	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	109% 762mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	162% 5492mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	25% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	59.6% 2207g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Butterhead Lettuce vs Tomatoes:

• Raw Butterhead Lettuce has 5.5 times more Vitamin A, 2.1 times more Vitamin B1, 4.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 17.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Vitamin C and 2.2 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Butterhead Lettuce vs Tomatoes:

• Raw Butterhead Lettuce has 4.8 times more Calcium, 6.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 1.4 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Copper than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 300 calories:

• Raw Butterhead Lettuce has 1.5 times more Fat, 38.3 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.