Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	3.26% 2.36g	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	3.6% 2.6g	2.2% 1.6g	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	% 2.34g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 0.15mg	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	6.45% 25.8μg	67.5% 270μg	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	50.3% 45.2mg	8.8% 7.94mg	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	7.4% 1.1mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	10.6% 0.095mg	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	17% 1.35mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	13.4% 0.31mg	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	7.94% 55.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Romaine Lettuce:

• Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B3, 5.7 times more Vitamin C and 4.3 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 18.2 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 10.5 times more Vitamin B9 and 36.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Romaine Lettuce:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cos Or Romaine Lettuce have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 2.1 times more Sugars and 1.6 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 56.5 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.