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Comparing Nutrients in 1 kilogram Butterhead LettuceVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce
33%
12%
55%
Valencia Oranges
8%
5%
87%
1 kg ▼

Macro Nutrients

4.5%130kcal
Energy
17%490kcal
130 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.27%2.2g
Fat
3.1%3g
2.2 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g
Saturated Fat
1.1%0.35g
0.29 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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52%0.83g
Omega 3
10%0.16g
0.83 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
2.6%0.44g
0.34 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.3g
Carbohydrate
91%119g
22.3 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.03%5.1g
Fructose
NA
≤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]
5.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.3g
Glucose
NA
4.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
65.8%25g
11 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
18.6%10.4g
13.5 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

184%1660μg
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
1660 μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47.5%0.57mg
Vitamin B1
72.5%0.87mg
Thiamine
0.57 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47.7%0.62mg
Vitamin B2
30.8%0.4mg
Riboflavin
0.62 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg
Vitamin B3
17%2.74mg
Niacin, nicotinic acid, niacinamide
3.57 mgvs2.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
50%2.5mg
Pantothenic acid
1.5 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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63%0.82mg
Vitamin B6
48.5%0.63mg
Pyridoxine
0.82 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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183%730μg
Vitamin B9
98%390μg
Folates and Folic Acid
730 μgvs390 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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41%37mg
Vitamin C
539%485mg
Ascorbic acid
37 mgvs485 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.8 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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853%1023μg
Vitamin K
NA
Phytomenadione or phylloquinone
1023 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35%350mg
Calcium
40%400mg
350 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.8%0.16mg
Copper
41%0.37mg
0.16 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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155%12.4mg
Iron
11.3%0.9mg
12.4 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31%130mg
Magnesium
24%100mg
130 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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78%1.8mg
Manganese
10%0.23mg
1.8 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47%330mg
Phosphorus
24.3%170mg
330 mgvs170 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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70%2380mg
Potassium
52.6%1790mg
2380 mgvs1790 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg
Selenium
NA
6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
0%0mg
50 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
5.45%0.6mg
2 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26%956g
Water
23.3%863g
956 gvs863 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Butterhead Lettuce vs Valencia Oranges:
Comparing minerals per 1 kilogram for Butterhead Lettuce vs Valencia Oranges:
Comparison of macro-nutrients per 1 kilogram:



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