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

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Red Leaf Lettuce: 2308g

Cooked Ripe Red Tomatoes have 1.4 times more energy per 100g than Red Leaf Lettuce. It has very low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2% 0.65g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	40% 52g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	15.3% 11g	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	30% 22g	8.9% 6.46g	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	% 19.7g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	962% 8654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	178% 2.3mg	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	54% 217μg	208% 831μg	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	422% 380mg	95% 85.4mg	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	62.2% 9.33mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	2698% 3238μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	18.3% 183mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	71.8% 0.65mg	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	142% 11.3mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	204% 4.7mg	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	66.7% 467mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	127% 4315mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	63% 34.6μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	59.7% 2207g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Red Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Red Leaf Lettuce?

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

• 300 calories of Cooked Ripe Red Tomatoes have 4.5 times more Vitamin C and 2.7 times more Vitamin E than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 21.6 times more Vitamin A, 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 69.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce provide similar amounts of Vitamin B3 per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Ripe Red Tomatoes have 1.9 times more Copper than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 4.2 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Selenium, 3.1 times more Sodium, 2 times more Zinc and 1.4 times more Water than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 3.7 times more Sugars and 3.4 times more Fructose than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 56.1 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.