Comparing Nutrients in 1 kilogram Butterhead Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	4.5% 130kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	25.3% 33g	130g per day for Men 19-50 years
Sugars	13% 9.4g	16.4% 12g	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	7.03% 5.1g	11% 8g	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	% 4.3g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	55.3% 21g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	184% 1660μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	57% 0.74mg	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	183% 730μg	340% 1360μg	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	41% 37mg	44.4% 40mg	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	12% 1.8mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1023μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	53.3% 0.48mg	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	155% 12.4mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	67.4% 1.55mg	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	47% 330mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	26% 956g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 1 kg.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.3 times more Iron and 1.5 times more Selenium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cos Or Romaine Lettuce contain 1.4 times more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fructose and 1.9 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Protein per 1 kg.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.