Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Green Leaf Lettuce	Almonds	Recommended Dietary Allowance
Energy	5.17% 150kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	725% 123g	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	166% 216g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	60% 43.5g	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	1.5% 1.1g	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	% 3.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	329% 125g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Almonds	Recommended Dietary Allowance
Vitamin A	411% 3700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Almonds	Recommended Dietary Allowance
Calcium	36% 360mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	25.7% 950g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 14.2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 116.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Green Leaf Lettuce has 28 times more Sodium and 21.5 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 35.6 times more Copper, 4.3 times more Iron, 20.8 times more Magnesium, 8.7 times more Manganese, 16.6 times more Phosphorus, 3.8 times more Potassium, 6.8 times more Selenium and 17.3 times more Zinc than Raw Green Leaf Lettuce.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Leaf Lettuce has 19.3 times more Omega 3 than Almonds.
• While Almonds contain 38.6 times more Energy, 332.9 times more Fat, 190.1 times more Saturated Fat, 513.5 times more Omega 6, 7.5 times more Carbohydrate, 5.6 times more Sugars, 9.6 times more Fiber and 15.6 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.