Comparing Nutrients in 5 ounces Butterhead Lettuce VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Butterhead Lettuce	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	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	26% 235μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.62% 134g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 4 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9 and 12.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B3, 3.7 times more Vitamin C and 3 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Tomatoes:

• Raw Butterhead Lettuce has 3.5 times more Calcium, 4.6 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butterhead Lettuce has 27.7 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 2.8 times more Sugars and 2.7 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Ripe Red Tomatoes have similar amounts of Fiber per 5 oz.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.