Nutrition Comparison Tool

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Romaine Lettuce
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Tomatoes
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Onions
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories
  • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 27 calories
  • Onions 1 cup, chopped (x1) 3% DV 64 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0.3g
  • Onions 1 cup, chopped (x1) 0% DV 0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g
  • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 5.8g
  • Onions 1 cup, chopped (x1) 5% DV 14.9g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
  • Tomatoes 1 cup cherry tomatoes (x1) 3% DV 1.3g
  • Onions 1 cup, chopped (x1) 4% DV 1.8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0mg
  • Onions 1 cup, chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 1g
  • Tomatoes 1 cup cherry tomatoes (x1) 6% DV 1.8g
  • Onions 1 cup, chopped (x1) 10% DV 2.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
  • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 3.9g
  • Onions 1 cup, chopped (x1) 14% DV 6.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.5mg
  • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 0.4mg
  • Onions 1 cup, chopped (x1) 2% DV 0.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg
  • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 14.9mg
  • Onions 1 cup, chopped (x1) 3% DV 36.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
  • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 353.1mg
  • Onions 1 cup, chopped (x1) 5% DV 233.6mg
Comparison Table

Table Legend

  1. Romaine Lettuce
  2. Tomatoes
  3. Onions
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 47 149 160
Calories
(%DV)
8
(0%)
27
(1%)
64
(3%)
Fat (g)
(%DV)
0.1
(0%)
0.3
(0%)
0.2
(0%)
Protein (g)
(%DV)
0.6
(1%)
1.3
(3%)
1.8
(4%)
Carbohydrate (g)
(%DV)
1.5
(1%)
5.8
(2%)
14.9
(5%)
Sugars (g)
(%DV)
0.6
(1%)
3.9
(8%)
6.8
(14%)
Fiber (g)
(%DV)
1
(4%)
1.8
(6%)
2.7
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0.1
(0%)
Net-Carbs (g) 0.6
4
12.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 47 149 160
Calcium (mg)
(%DV)
15.5
(1%)
14.9
(1%)
36.8
(3%)
Iron, Fe (mg)
(%DV)
0.5
(3%)
0.4
(2%)
0.3
(2%)
Potassium, K (mg)
(%DV)
116.1
(2%)
353.1
(8%)
233.6
(5%)
Magnesium (mg)
(%DV)
6.6
(2%)
16.4
(4%)
16
(4%)
Phosphorus, P (mg)
(%DV)
14.1
(1%)
35.8
(3%)
46.4
(4%)
Sodium (mg)
(%DV)
3.8
(0%)
7.5
(0%)
6.4
(0%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.3
(2%)
0.3
(2%)
Copper, Cu (mg)
(%DV)
0
(3%)
0.1
(10%)
0.1
(7%)
Manganese (mg)
(%DV)
0.1
(3%)
0.2
(7%)
0.2
(9%)
Selenium, Se (μg)
(%DV)
0.2
(0%)
0
(0%)
0.8
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
3.4
(0%)
1.8
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 47 149 160
Vitamin A, RAE (μg)
(%DV)
204.9
(23%)
62.6
(7%)
0
(0%)
Vitamin C (mg)
(%DV)
1.9
(2%)
20.4
(23%)
11.8
(13%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.1
(5%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0
(2%)
0
(2%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.9
(6%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.1
(3%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(7%)
0.2
(11%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
63.9
(16%)
22.4
(6%)
30.4
(8%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
63.9
(16%)
22.4
(6%)
30.4
(8%)
Folate DFE (μg)
(%)
63.9
(16%)
22.4
(6%)
30.4
(8%)
Choline (mg)
(%DV)
4.7
(1%)
10
(2%)
9.8
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
2456.2
(23%)
669
(6%)
1.6
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
150.5
(1%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
4093.7
(136%)
1241.2
(41%)
3.2
(0%)
Lycopene (μg) 0
3833.8
0
Lut + Zeaxanthin (μg) 1086.6
183.3
6.4
Vitamin E (mg)
(%DV)
0.1
(0%)
0.8
(5%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
48.2
(40%)
11.8
(10%)
0.6
(1%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 47 149 160
Water (g) 44.5
140.8
142.6
Ash (g) 0
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.02
-6.11
-3.25
  Carbohydrates
Food # 1 2 3
Weight (g) 47 149 160
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
0
1.6
Glucose (Dextrose) (g) 0.2
1.9
3.2
Fructose (g) 0.4
2
2.1
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 0
0
0
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 47 149 160
Monounsaturated Fats (mg) 6
46
21
Polyunsaturated Fats (mg) 75
124
27
Omega 3s (mg)
(%AI)
53
(3%)
4
(0%)
6
(0%)
Omega 6s (mg)
(%AI)
22
(0%)
119
(1%)
21
(0%)
Omega 3 to Omega 6 Ratio 2.4
0.04
0.31
Omega 6 to Omega 3 Ratio 0.42
26.67
3.25
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
10.43
24
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
0
6
15:0 (mg) ~
~
0
16:0 (mg) 16
30
54
17:0 (mg) ~
~
0
18:0 (mg) 2
12
6
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 1
1
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 4
45
21
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 22
119
21
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 53
4
6
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 47 149 160
Betaine (mg) 0
0
0
Tryptophan (mg)
(%RDI)
5
(2%)
9
(3%)
22
(8%)
Threonine (mg)
(%RDI)
20
(2%)
40
(4%)
34
(3%)
Isoleucine (mg)
(%RDI)
21
(2%)
27
(2%)
22
(2%)
Leucine (mg)
(%RDI)
36
(1%)
37
(1%)
40
(1%)
Lysine (mg)
(%RDI)
30
(1%)
40
(2%)
62
(3%)
Methionine (mg)
(%RDI)
7
(1%)
9
(1%)
3
(0%)
Cystine (mg)
(%RDI)
3
(1%)
13
(5%)
6
(2%)
Phenylalanine (mg)
(%RDI)
31
(3%)
40
(5%)
40
(5%)
Tyrosine (mg)
(%RDI)
12
(1%)
21
(2%)
22
(3%)
Valine (mg)
(%RDI)
26
(1%)
27
(1%)
34
(2%)
Arginine (mg) 25
31
166
Histidine (mg)
(%RDI)
10
(1%)
21
(3%)
22
(3%)
Alanine (mg) 26
40
34
Aspartic acid (mg) 65
201
146
Glutamic acid (mg) 84
642
413
Glycine (mg) 23
28
40
Proline (mg) 21
22
19
Serine (mg) 24
39
34
Hydroxyproline (mg) ~
~
~
Data Source
Romaine Lettuce
USDA Food Data Central Standard Release (Common)
Tomatoes
USDA Food Data Central Standard Release (Common)
Onions
USDA Food Data Central Standard Release (Common)
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