Comparing Nutrients in 500 calories Iceberg Lettuce VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Iceberg Lettuce: 3571g
• Cooked Ripe Red Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	85.7% 111g	130g per day for Men 19-50 years
Sugars	97% 70.4g	95% 69g	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	49.3% 35.7g	50% 36.4g	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	% 32.5g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	51% 19.4g	38g per day for Men 19-50 years
Protein	57.4% 32g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	99% 893μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	169% 2.2mg	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	259% 1036μg	90% 361μg	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	111% 100mg	704% 633mg	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	43% 6.43mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	717% 861μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	64.3% 643mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	231% 2.1mg	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	183% 14.6mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	127% 2.9mg	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	102% 714mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	92% 3416g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.