Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Iceberg Lettuce	Roasted Almonds	Recommended Dietary Allowance
Energy	4.83% 140kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	128% 41g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	27% 19.7g	67% 48.6g	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	0.14% 0.1g	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	% 9.1g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 47.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	287% 109g	38g per day for Men 19-50 years
Protein	16% 9g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	105% 1.36mg	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	138% 550μg	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	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	12% 1.8mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	26% 956g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Iceberg Lettuce vs Roasted Almonds:

• Raw Iceberg Lettuce has more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 47.9 times more Vitamin B2, 29.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 132.8 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Iceberg Lettuce vs Roasted Almonds:

• Raw Iceberg Lettuce has 39.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 44 times more Copper, 9.1 times more Iron, 39.9 times more Magnesium, 17.9 times more Manganese, 23.6 times more Phosphorus, 5.1 times more Potassium, 20 times more Selenium and 22.1 times more Zinc than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 1 kilogram:

• Raw Iceberg Lettuce has 5.2 times more Omega 3 and 100 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 42.7 times more Energy, 375.3 times more Fat, 227.3 times more Saturated Fat, 616.4 times more Omega 6, 7.1 times more Carbohydrate, 2.5 times more Sugars, 9.1 times more Fiber and 23.3 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.