Comparing Nutrients in 14 ounces Chilled Orange Juice VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Chilled Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	10% 13g	130g per day for Men 19-50 years
Sugars	45.5% 33g	6.5% 4.72g	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	12.2% 8.85g	4.38% 3.18g	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	% 8.26g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	22.6% 0.29mg	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	19% 75.4μg	135% 540μg	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	148% 133mg	17.6% 16mg	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	5.3% 0.79mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	21% 0.19mg	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	6.45% 0.52mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	26.7% 0.62mg	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	9.64% 67.5mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.36% 346g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Romaine Lettuce per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Romaine Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Romaine Lettuce:

• 14 ounces of Chilled Orange Juice have 1.4 times more Vitamin B5 and 8.4 times more Vitamin C than Romaine Lettuce.
• While 14 oz of Raw Cos Or Romaine Lettuce contain 218 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 7.2 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Romaine Lettuce provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Romaine Lettuce:

• 14 oz of Raw Cos Or Romaine Lettuce contain 3 times more Calcium, 7.5 times more Iron, 1.3 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Romaine Lettuce contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 3.5 times more Carbohydrate, 7 times more Sugars and 2.8 times more Fructose than Romaine Lettuce.
• While 14 oz of Raw Cos Or Romaine Lettuce contain 16.1 times more Omega 3, 7 times more Fiber and 1.8 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in 14 ounces.