Comparing Nutrients in 14 ounces Romaine Lettuce VS Butterhead Lettuce

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Romaine Lettuce VS Butterhead Lettuce per 14 oz

Compare the macro and micronutrient content in 14 oz of Romaine Lettuce versus 14 oz of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Romaine Lettuce have 3 times more Copper than Butterhead Lettuce.
• While 14 oz of Raw Butterhead Lettuce contain 1.3 times more Iron than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Romaine Lettuce have 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Fiber than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in 14 ounces.