Comparing Nutrients in 300 calories Iceberg Lettuce VS Tomatoes

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Tomatoes: 1667g

Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Iceberg Lettuce	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	49% 63.6g	50% 65g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	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	29.6% 21.4g	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	% 19.5g	% 21g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	155% 621μg	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	66.7% 60mg	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	25.7% 3.86mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	38.6% 386mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	110% 8.8mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	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	61.2% 429mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Iceberg Lettuce has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B9 and 3.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin C and 2.3 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg 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 Iceberg Lettuce vs Tomatoes:

• Raw Iceberg Lettuce has 2.3 times more Calcium, 2 times more Iron, 1.4 times more Manganese, more Selenium, 2.6 times more Sodium and 1.3 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper and 1.3 times more Potassium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce has 22.3 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Iceberg Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.