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Comparing Nutrients in 500 calories TomatoesVS Romaine Lettuce

Weight per 500 calories

Tomatoes
2778g
Romaine Lettuce
2941g

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

Which food has more nutrients per 500 calories - Tomatoes or Romaine Lettuce?

Macros Ratio

Protein Fat Carbs

Tomatoes
17%
9%
74%
Romaine Lettuce
24%
13%
63%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.73%5.56g
Fat
9.1%8.82g
5.56 gvs8.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.43%0.78g
Saturated Fat
3.6%1.15g
0.78 gvs1.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g
Omega 3
208%3.32g
0.083 gvs3.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g
Omega 6
8.13%1.4g
2.22 gvs1.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g
Carbohydrate
74.4%97g
108 gvs97 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
101%73g
Sugars
48.3%35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
73 gvs35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
52.5%38g
Fructose
32.5%23.5g
≤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]
38 gvs23.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g
Glucose
%11.5g
34.7 gvs11.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0g
0 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
87.7%33.3g
Fiber
163%61.8g
33.3 gvs61.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
43.7%24.4g
Protein
64.6%36g
24.4 gvs36 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

130%1167μg
Vitamin A
1425%12824μg
RAE, retinol activity equivalents
1167 μgvs12824 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg
Vitamin B1
176%2.1mg
Thiamine
1.03 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg
Vitamin B2
152%1.97mg
Riboflavin
0.53 mgvs1.97 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg
Vitamin B3
57.5%9.2mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs9.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
49.4%2.47mg
Vitamin B5
83.5%4.18mg
Pantothenic acid
2.47 mgvs4.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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171%2.22mg
Vitamin B6
167%2.18mg
Pyridoxine
2.22 mgvs2.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg
Vitamin B7
NA
Biotin
13 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg
Vitamin B9
1000%4000μg
Folates and Folic Acid
417 μgvs4000 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
423%381mg
Vitamin C
131%118mg
Ascorbic acid
381 mgvs118 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg
Vitamin E
25.5%3.82mg
Tocopherols and Tocotrienols
15 mgvs3.82 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg
Vitamin K
2512%3015μg
Phytomenadione or phylloquinone
219 μgvs3015 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
97%971mg
278 mgvs971 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg
Copper
157%1.4mg
1.64 mgvs1.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.6%64μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
64 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg
Iron
357%28.5mg
7.5 mgvs28.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg
Magnesium
98%412mg
306 mgvs412 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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138%3.17mg
Manganese
198%4.56mg
3.17 mgvs4.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%667mg
Phosphorus
126%882mg
667 mgvs882 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6583mg
Potassium
214%7265mg
6583 mgvs7265 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
21.4%11.8μg
0 μgvs11.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.26%139mg
Sodium
15.7%235mg
139 mgvs235 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg
Zinc
61.5%6.76mg
4.72 mgvs6.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g
Water
75.2%2783g
2626 gvs2783 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Romaine Lettuce:
Comparing minerals per 500 calories for Tomatoes vs Romaine Lettuce:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: