Comparing Nutrients in 14 ounces Butterhead Lettuce VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Butterhead Lettuce	Navel Oranges	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	46.5% 33.7g	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	2.8% 2.02g	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Navel Oranges	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Navel Oranges	Recommended Dietary Allowance
Calcium	14% 139mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 13.8 times more Vitamin A, 1.2 times more Vitamin B2, 2.1 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B5 and 16 times more Vitamin C than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 14 oz.
• Both Raw Butterhead Lettuce as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Navel Oranges:

• Raw Butterhead Lettuce has 9.5 times more Iron, 6.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, more Selenium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Navel Oranges have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Butterhead Lettuce has 9.2 times more Omega 3 and 1.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Energy, 5.6 times more Carbohydrate, 9 times more Sugars, 4.4 times more Fructose and 2 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.