Comparing Nutrients in 5 ounces Butterhead Lettuce VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.35% 0.06g	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	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	4.87% 3.53g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	26% 235μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	12% 0.11mg	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	22% 1.76mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 5.6 times more Vitamin B9 and 36.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 6.2 times more Vitamin C and 3.1 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Butterhead Lettuce has 3.2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.7 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butterhead Lettuce has 41.5 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.