Comparing Nutrients in 5 ounces Butterhead Lettuce VS 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	0.64% 18.4kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	5% 3.6g	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	1% 0.72g	2.56% 1.86g	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	% 0.61g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	26% 235μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	12% 0.16mg	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	26% 103μg	2.83% 11.3μg	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	5.83% 5.24mg	20% 18mg	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	1.7% 0.26mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	22% 1.76mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	4.2% 0.096mg	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	6.7% 46.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 8.3 times more Vitamin A, 1.3 times more Vitamin B5, 9.1 times more Vitamin B9 and 39.3 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 10.1 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 3.4 times more Vitamin C and 3.3 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 B2 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Tomatoes in Juice with Salt:

• Raw Butterhead Lettuce has 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Copper and 23 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 Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butterhead Lettuce has 20.8 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Carbohydrate, 2.7 times more Sugars, 2.6 times more Fructose and 1.7 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.