Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Red Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	3.1% 4g	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.66% 0.48g	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	1.8% 1.3g	0.39% 0.28g	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	% 1.18g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	7.7% 0.1mg	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	3.25% 13μg	9% 36μg	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	25.3% 23mg	4.1% 3.7mg	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	3.73% 0.56mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	3.1% 0.028mg	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	8.5% 0.68mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	8.83% 0.2mg	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% 28mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Red Leaf Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Ripe Red Tomatoes versus 100 g of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Red Leaf Lettuce:

• 100 grams of Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B3, 6.2 times more Vitamin C and 3.7 times more Vitamin E than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 15.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 50.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 100 grams of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Red Leaf Lettuce:

• 100 grams of Cooked Ripe Red Tomatoes have 2.7 times more Copper than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 3 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Red Leaf Lettuce contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Ripe Red Tomatoes have 1.8 times more Carbohydrate and 5.2 times more Sugars than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 40.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• 100 grams of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• 100 grams of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Cooked Ripe Red Tomatoes as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in 100 grams.