Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	5.17% 150kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	22% 28.7g	25.3% 33g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	5.93% 4.3g	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	% 3.6g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	55.3% 21g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	411% 3700μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	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	108% 8.6mg	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	109% 2.5mg	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	41.4% 290mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	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	18.7% 280mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.7% 950g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Romaine Lettuce per 1 kg

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

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

• 1 kilogram of Green Leaf Lettuce has 1.2 times more Vitamin B6, 2.3 times more Vitamin C and 1.2 times more Vitamin K than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 3.6 times more Vitamin B9 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Romaine Lettuce:

• 1 kilogram of Green Leaf Lettuce has 1.6 times more Manganese than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cos Or Romaine Lettuce contains 1.9 times more Omega 3 and 1.6 times more Fiber than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.