Comparing Nutrients in 7 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	0.89% 25.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.43g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	7.2% 5.2g	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	1.4% 1g	3.75% 2.7g	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	% 0.85g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	7.44% 29.8μg	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	8.16% 7.34mg	30.2% 27mg	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	2.4% 0.36mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Tomatoes	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	30.8% 2.46mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	9.84% 0.23mg	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	9.36% 65.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Butterhead Lettuce as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.