Comparing Nutrients in 14 ounces Romaine Lettuce VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Romaine Lettuce	Roasted Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	22% 8.33g	114% 43.3g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	192% 1730μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	41.5% 0.54mg	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	54.6% 218μg	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	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	3.44% 0.52mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 131mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	119% 13mg	11mg per day for Men 19-50 years
Water	10% 376g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 183.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Cos Or Romaine Lettuce as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Romaine Lettuce vs Roasted Almonds:

• Raw Cos Or Romaine Lettuce have 39.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 22.9 times more Copper, 3.8 times more Iron, 19.9 times more Magnesium, 14.4 times more Manganese, 15.7 times more Phosphorus, 2.9 times more Potassium, 5 times more Selenium and 14.4 times more Zinc than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 14 ounces:

• Raw Cos Or Romaine Lettuce have 11.3 times more Omega 3 and 80 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 35.2 times more Energy, 175.1 times more Fat, 104.9 times more Saturated Fat, 275.4 times more Omega 6, 6.4 times more Carbohydrate, 4.1 times more Sugars, 5.2 times more Fiber and 17 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.