Comparing Nutrients in 14 ounces Butterhead Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	10% 13g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	6.5% 4.72g	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	2.8% 2.02g	4.38% 3.18g	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	% 1.7g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22% 8.33g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	22.6% 0.29mg	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	72.4% 290μg	135% 540μg	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	16.3% 14.7mg	17.6% 16mg	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	4.76% 0.71mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	21% 0.19mg	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	61.5% 4.92mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	26.7% 0.62mg	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	18.7% 131mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 14 oz.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.3 times more Iron and 1.5 times more Selenium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cos Or Romaine Lettuce contain 1.4 times more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fructose and 1.9 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Protein per 14 oz.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.