Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	4.83% 140kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	23% 29.7g	25.3% 33g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	13.8% 10g	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	% 9.1g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	55.3% 21g	38g per day for Men 19-50 years
Protein	16% 9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	72.5% 290μg	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	31% 28mg	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	12% 1.8mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	51.3% 4.1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	26% 956g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Romaine Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Iceberg 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 Iceberg Lettuce vs Romaine Lettuce:

• 1 kg of Raw Cos Or Romaine Lettuce contains 17.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.4 times more Vitamin C and 4.3 times more Vitamin K than Raw Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Iceberg Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Raw Cos Or Romaine Lettuce contains 1.8 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Romaine Lettuce contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Iceberg 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 kilogram of Iceberg Lettuce has 1.7 times more Sugars than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Romaine Lettuce offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Iceberg Lettuce as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.