Comparing Nutrients in 14 ounces Iceberg Lettuce VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Iceberg Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.03% 0.17g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	NA	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	47% 18g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11% 99μg	5.73% 51.6μg	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	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Oranges with Peel per 14 oz

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

Lets compare vitamin content per 14 ounces of Iceberg Lettuce vs Oranges with Peel :

• 14 ounces of Iceberg Lettuce have 1.9 times more Vitamin A than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 25.4 times more Vitamin C than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Oranges with Peel provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Iceberg Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Iceberg Lettuce vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 3.9 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2 times more Magnesium and 1.4 times more Potassium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Oranges with Peel contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• Both Raw Iceberg Lettuce as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Iceberg Lettuce have 3.3 times more Omega 3 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 4.5 times more Energy, 5.2 times more Carbohydrate, 3.8 times more Fiber and 1.4 times more Protein than Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Iceberg Lettuce as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.