Comparing Nutrients in 100 calories Butterhead Lettuce VS Almonds

Weight per 100 calories

• Butterhead Lettuce: 769g
• Almonds: 17.3g

Almonds have 44.5 times more energy per unit of mass than Raw Butterhead Lettuce, which is very high in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Butterhead Lettuce or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Butterhead Lettuce	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	1.04% 0.75g	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	5.4% 3.92g	0.026% 0.019g	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	% 3.3g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	22.3% 8.46g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Almonds	Recommended Dietary Allowance
Vitamin A	142% 1277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 562μg	1.9% 7.6μg	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	31.6% 28.5mg	0% 0mg	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	9.23% 1.4mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Almonds	Recommended Dietary Allowance
Calcium	27% 269mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	19.8% 0.18mg	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	119% 9.54mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	20% 736g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Butterhead Lettuce vs Almonds:

• Raw Butterhead Lettuce has more Vitamin A, 12.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 14.2 times more Vitamin B5, 26.7 times more Vitamin B6, 73.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.2 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Almonds:

• Raw Butterhead Lettuce has 5.8 times more Calcium, 14.9 times more Iron, 2.1 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 14.5 times more Potassium, 6.5 times more Selenium, 222.7 times more Sodium, 2.9 times more Zinc and 965.8 times more Water than Almonds.
• While Almonds contain 1.4 times more Copper than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 100 calories:

• Raw Butterhead Lettuce has 1232.2 times more Omega 3, 4.6 times more Carbohydrate, 9.6 times more Sugars, 206.5 times more Fructose, 3.9 times more Fiber and 2.8 times more Protein than Almonds.
• While Almonds contain 5.1 times more Fat, 2.9 times more Saturated Fat and 8.1 times more Omega 6 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Butterhead Lettuce as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.