Comparing Nutrients in 300 calories Iceberg Lettuce VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw Iceberg Lettuce, which is very low in comparison to other foods. Iceberg Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Iceberg Lettuce or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	57.2% 41.5g	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	29.6% 21.4g	30% 22g	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	% 19.5g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	101% 1.3mg	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	155% 621μg	54% 217μg	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	66.7% 60mg	422% 380mg	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	25.7% 3.86mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	38.6% 386mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	139% 1.25mg	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	110% 8.8mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	76% 1.75mg	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	61.2% 429mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 1.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B9 and 11.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin B3, 1.5 times more Vitamin B6, 6.3 times more Vitamin C and 2.4 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 2.1 times more Calcium, 1.5 times more Manganese, 1.4 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Copper, 1.3 times more Iron and 3.9 times more Selenium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce has 1.6 times more Fat, 33.4 times more Omega 3, 2.2 times more Fiber and 1.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.