Comparing Nutrients in 14 ounces Navel Oranges VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Navel Oranges	Romaine Lettuce	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	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	38.3% 49.8g	10% 13g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Romaine Lettuce	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	5% 0.12mg	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	13% 91mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Romaine Lettuce:

• Raw Navel Oranges have 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 14.8 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 36.3 times more Vitamin A, 1.3 times more Vitamin B2, 4 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per 14 oz.
• Both Raw Navel Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Romaine Lettuce:

• Raw Navel Oranges have 1.3 times more Calcium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 7.5 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Cos Or Romaine Lettuce have similar amounts of Copper and Water per 14 oz.
• Both Raw Navel Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.9 times more Energy, 3.8 times more Carbohydrate, 7.1 times more Sugars and 2.8 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 12.6 times more Omega 3 and 1.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Cos Or Romaine Lettuce have similar amounts of Fiber per 14 oz.
• Both Raw Navel Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.