Comparing Nutrients in 100 calories Valencia Oranges VS Red Leaf Lettuce

Weight per 100 calories

• Valencia Oranges: 204g
• Red Leaf Lettuce: 769g

Valencia Oranges have 3.8 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	NA	2.97% 2.15g	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	NA	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	59% 0.77mg	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	20% 79.6μg	69.2% 277μg	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	110% 99mg	31.6% 28.5mg	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	NA	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	899% 1079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	24% 0.22mg	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	2.3% 0.18mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	68% 1.56mg	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	4.96% 34.7mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.76% 176g	20% 736g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3.5 times more Vitamin C than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 117.8 times more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B5, 6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Red Leaf Lettuce:

• Raw Red Leaf Lettuce contains 3.1 times more Calcium, 2.9 times more Copper, 50.3 times more Iron, 4.5 times more Magnesium, 33.3 times more Manganese, 6.2 times more Phosphorus, 3.9 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 Valencia Oranges have 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 2.8 times more Fat, 19.1 times more Omega 3, 2.9 times more Omega 6, 1.4 times more Fiber and 4.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Red Leaf Lettuce have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Red Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.