Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Oranges	7%	2%	91%

Macro Nutrients

	Green Leaf Lettuce	Oranges	Recommended Dietary Allowance
Energy	5.17% 150kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.06% 0.18g	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	90% 118g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	129% 94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	63% 24g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Oranges	Recommended Dietary Allowance
Vitamin A	411% 3700μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	36% 360mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.7% 950g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 33.6 times more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 1.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B5 and 5.8 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Green Leaf Lettuce has 8.6 times more Iron, 1.3 times more Magnesium, 10 times more Manganese, 2.1 times more Phosphorus, more Sodium and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Copper than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Oranges have similar amounts of Calcium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Leaf Lettuce has 8.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.1 times more Energy, 4.1 times more Carbohydrate, 12 times more Sugars and 1.8 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.