Comparing Nutrients in 500 calories Green Leaf Lettuce VS Tomato Puree

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Tomato Puree: 1316g

Canned Tomato Puree has 2.5 times more energy per unit of mass than Raw Green Leaf Lettuce, which is low in comparison to other foods. Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	91% 118g	130g per day for Men 19-50 years
Sugars	36% 26g	87.7% 63.6g	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	19.8% 14.3g	43% 31.3g	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	% 12g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	81% 45.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	128% 1.66mg	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	317% 1267μg	36% 145μg	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	341% 307mg	155% 139mg	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	49% 7.33mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Tomato Puree	Recommended Dietary Allowance
Calcium	120% 1200mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	420% 3.78mg	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	358% 28.7mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	97% 2.22mg	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	138% 967mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	31.3% 1156g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Tomato Puree?

Lets compare vitamin content per 500 calories of Green Leaf Lettuce vs Tomato Puree:

• 500 calories of Green Leaf Lettuce have 36.1 times more Vitamin A, 7.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6, 8.8 times more Vitamin B9, 2.2 times more Vitamin C and 94.1 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Leaf Lettuce vs Tomato Puree:

• 500 calories of Green Leaf Lettuce have 5.1 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Selenium, 2.5 times more Sodium, 1.3 times more Zinc and 2.7 times more Water than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 3.9 times more Copper than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Puree contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Leaf Lettuce have 36.7 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.4 times more Sugars and 2.2 times more Fructose than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Green Leaf Lettuce as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.