Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Green Leaf Lettuce

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Green Leaf Lettuce: 3333g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	73.6% 96g	130g per day for Men 19-50 years
Sugars	95% 69g	36% 26g	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	50% 36.4g	19.8% 14.3g	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	% 32.8g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	74% 667μg	1370% 12333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	231% 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	90% 361μg	317% 1267μg	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	704% 633mg	341% 307mg	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	104% 15.6mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	3508% 4210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	30.6% 306mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	107% 0.97mg	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	236% 19mg	358% 28.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	362% 8.33mg	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	111% 778mg	138% 967mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	190% 6467mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	62.2% 933mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	71% 2621g	85.6% 3166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Green Leaf Lettuce:

• Cooked Ripe Red Tomatoes have 2.1 times more Vitamin C and 2.1 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 18.5 times more Vitamin A, 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 54.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Green Leaf Lettuce:

• Cooked Ripe Red Tomatoes have 2.2 times more Copper than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 3.9 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.4 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.5 times more Omega 6, 2.7 times more Sugars and 2.5 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.6 times more Fat, 34.8 times more Omega 3, 2.2 times more Fiber and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.