Comparing Nutrients in 14 ounces Green Leaf Lettuce VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Green Leaf Lettuce	Florida Oranges	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	35.2% 46g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	50% 36.3g	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	2.35% 1.7g	NA	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Florida Oranges	Recommended Dietary Allowance
Vitamin A	163% 1469μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	15.6% 0.2mg	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	37.7% 151μg	17% 67.5μg	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	40.6% 36.5mg	198% 179mg	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	5.82% 0.87mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	418% 501μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Florida Oranges	Recommended Dietary Allowance
Calcium	14.3% 143mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	42.7% 3.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	4.14% 0.095mg	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	16.4% 115mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 377g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Leaf Lettuce versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Green Leaf Lettuce vs Florida Oranges:

• 14 ounces of Green Leaf Lettuce have 33.6 times more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 4.9 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Florida Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Green Leaf Lettuce as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Green Leaf Lettuce vs Florida Oranges:

• 14 ounces of Green Leaf Lettuce have 9.6 times more Iron, 1.3 times more Magnesium, 10.4 times more Manganese and 2.4 times more Phosphorus than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.3 times more Copper than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Florida Oranges contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Green Leaf Lettuce as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Leaf Lettuce have 5.3 times more Omega 3 and 1.9 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4 times more Carbohydrate, 11.7 times more Sugars and 1.8 times more Fiber than Raw Green Leaf Lettuce.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Leaf Lettuce as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.