Comparing Nutrients in 100 calories Butterhead Lettuce VS Valencia Oranges

Weight per 100 calories

• Butterhead Lettuce: 769g
• Valencia Oranges: 204g

Raw Valencia Oranges have 3.8 times more energy per unit of mass than Raw Butterhead Lettuce, which is low in comparison to other foods. Butterhead Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Butterhead Lettuce	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.3% 8.46g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	142% 1277μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	9.9% 0.13mg	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	140% 562μg	20% 79.6μg	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	110% 99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 269mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	8.4% 0.076mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	2.04% 0.047mg	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	36.3% 254mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	20% 736g	4.76% 176g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 52.1 times more Vitamin A, 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Valencia Oranges:

• Raw Butterhead Lettuce has 3.3 times more Calcium, 1.6 times more Copper, 51.9 times more Iron, 4.9 times more Magnesium, 29.3 times more Manganese, 7.3 times more Phosphorus, 5 times more Potassium, more Sodium, 12.6 times more Zinc and 4.2 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Butterhead Lettuce has 2.8 times more Fat, 19.6 times more Omega 3, 2.9 times more Omega 6, 1.7 times more Fiber and 4.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.