Comparing Nutrients in 14 ounces Iceberg Lettuce VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Iceberg Lettuce	Florida Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	9.07% 11.8g	35.2% 46g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	5.47% 3.97g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Florida Oranges	Recommended Dietary Allowance
Vitamin A	11% 99μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	28.8% 115μg	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	12.3% 11mg	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	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Florida Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	20.3% 1.63mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	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	11.3% 79.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Iceberg 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 Iceberg Lettuce vs Florida Oranges:

• 14 ounces of Iceberg Lettuce have 2.3 times more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 16.1 times more Vitamin C than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Florida Oranges provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Iceberg 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 Iceberg Lettuce vs Florida Oranges:

• 14 ounces of Iceberg Lettuce have 4.6 times more Iron, 5.2 times more Manganese and 1.7 times more Phosphorus than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.4 times more Calcium, 1.6 times more Copper and 1.4 times more Magnesium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Florida Oranges contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Iceberg 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 Iceberg Lettuce have 4.7 times more Omega 3 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 3.9 times more Carbohydrate, 4.6 times more Sugars and 2 times more Fiber than Raw Iceberg Lettuce.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Iceberg Lettuce as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.