Comparing Nutrients in 1 kilogram Romaine Lettuce VS Butterhead Lettuce

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Romaine Lettuce VS Butterhead Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Romaine Lettuce versus 1 kg of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Romaine Lettuce has 3 times more Copper than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 1.3 times more Iron than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Romaine Lettuce has 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Fiber than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.