Comparing Nutrients in 5 ounces Tomatoes VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.53% 1.1g	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	2.68% 1.94g	0.84% 0.61g	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	% 1.77g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	13.5% 54μg	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	21.6% 19.4mg	14.5% 13mg	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	5.1% 0.77mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	4.57% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	15.4% 0.35mg	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	4.86% 34mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.64% 135g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin B3, 1.5 times more Vitamin C and 2.5 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 8.8 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 16 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Green Leaf Lettuce:

• Raw Ripe Red Tomatoes have 2 times more Copper and 1.2 times more Potassium than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 3.6 times more Calcium, 3.2 times more Iron, 2.2 times more Manganese, more Selenium and 5.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Magnesium, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Carbohydrate, 3.4 times more Sugars and 3.2 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 19.3 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Leaf Lettuce have similar amounts of Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.