Comparing Nutrients in 500 calories Butterhead Lettuce VS Tomatoes in Juice with Salt

Weight per 500 calories

• Butterhead Lettuce: 3846g
• Tomatoes in Juice with Salt: 3125g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Butterhead Lettuce or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	83.4% 108g	130g per day for Men 19-50 years
Sugars	50% 36g	110% 79.7g	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	27% 19.6g	56.5% 41g	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	% 16.5g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	111% 42.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	93% 52g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	709% 6385μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.15mg	267% 3.47mg	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	702% 2808μg	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	158% 142mg	438% 394mg	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	46% 6.92mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3279% 3935μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	135% 1346mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	596% 47.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	92% 2.13mg	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	181% 1269mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	269% 9154mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	99% 3678g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 10.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 11.2 times more Vitamin B9 and 48.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.8 times more Vitamin C and 2.7 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Butterhead Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 1.3 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Zinc and 1.2 times more Water than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Copper and 18.7 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Butterhead Lettuce has 25.5 times more Omega 3 and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Sugars, 2.1 times more Fructose and 1.4 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Raw Butterhead Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.