Comparing Nutrients in 300 calories Romaine Lettuce VS Stewed Canned Tomatoes

Weight per 300 calories

• Romaine Lettuce: 1765g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 1.5 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is very low in comparison to other foods. Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Romaine Lettuce or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Romaine Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	125% 2g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	55% 71.4g	130g per day for Men 19-50 years
Sugars	29% 21g	56% 40.6g	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	19.5% 14g	30% 21.7g	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	% 6.9g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	98% 37g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	855% 7694μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.52mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	15% 0.2mg	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	600% 2400μg	14.4% 57.7μg	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	78.4% 70.6mg	101% 91mg	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	15.3% 2.3mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1507% 1809μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	58.2% 582mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	144% 1.3mg	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	214% 17mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	29.6% 0.68mg	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	75.6% 529mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	128% 4359mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	13% 7.06μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	45% 1670g	28.5% 1056g	3700g per day for Men 19-50 years

Romaine Lettuce VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Romaine Lettuce or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Romaine Lettuce vs Stewed Canned Tomatoes:

• 300 calories of Romaine Lettuce have 74.1 times more Vitamin A, 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 6.7 times more Vitamin B6, 41.6 times more Vitamin B9 and 65.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 1.3 times more Vitamin C and 4.2 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Romaine Lettuce vs Stewed Canned Tomatoes:

• 300 calories of Romaine Lettuce have 1.5 times more Calcium, 1.8 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Zinc and 1.6 times more Water than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Copper and 18.1 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Stewed Canned Tomatoes contain similar levels of Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Romaine Lettuce have 57.6 times more Omega 3, 3.2 times more Fiber and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Sugars and 1.5 times more Fructose than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Cos Or Romaine Lettuce as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.