Comparing Nutrients in 100 calories Romaine Lettuce VS Almonds

Weight per 100 calories

• Romaine Lettuce: 588g
• Almonds: 17.3g

Almonds have 34.1 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is very high in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Romaine Lettuce	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	15% 19.4g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	6.5% 4.7g	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	% 2.3g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	13% 7.24g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Almonds	Recommended Dietary Allowance
Vitamin A	285% 2565μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	200% 800μg	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	26% 23.5mg	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	5.1% 0.76mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Almonds	Recommended Dietary Allowance
Calcium	19.4% 194mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	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	71.3% 5.7mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	25.2% 176mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	15% 557g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have more Vitamin A, 12 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 10.3 times more Vitamin B5, 18.4 times more Vitamin B6, 105.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Romaine Lettuce vs Almonds:

• Raw Cos Or Romaine Lettuce have 4.2 times more Calcium, 1.6 times more Copper, 8.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 11.5 times more Potassium, 3.3 times more Selenium, 272.5 times more Sodium, 2.5 times more Zinc and 730.7 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Raw Cos Or Romaine Lettuce have 1282.9 times more Omega 3, 5.2 times more Carbohydrate, 9.3 times more Sugars, 247.7 times more Fructose, 5.7 times more Fiber and 2 times more Protein than Almonds.
• While Almonds contain 4.9 times more Fat, 2.9 times more Saturated Fat and 7.7 times more Omega 6 than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.