Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Leaf Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	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	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	411% 3700μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	160% 5440mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.7% 950g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Leaf Lettuce vs Baked White Potatoes:

• Raw Green Leaf Lettuce has 370 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin E and 46.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Baked White Potatoes:

• Raw Green Leaf Lettuce has 3.6 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 4 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Copper, 2.1 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Baked Whole White Potatoes have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Leaf Lettuce has 3.9 times more Omega 3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.1 times more Energy, 7.3 times more Carbohydrate, 2 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.