Comparing Nutrients in 14 ounces Iceberg Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	4.27% 3.1g	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	5.47% 3.97g	2.35% 1.7g	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	% 3.6g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	11% 99μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.5% 0.36mg	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	28.8% 115μg	37.7% 151μg	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	12.3% 11mg	40.6% 36.5mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	418% 501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	12.8% 0.12mg	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	20.3% 1.63mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	43% 0.99mg	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	11.3% 79.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10% 377g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce contains 14.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin C and 5.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin E per 14 oz.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 2 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.8 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Iceberg Lettuce has 2.5 times more Sugars and 2.3 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Omega 3, Carbohydrate and Fiber per 14 oz.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.