Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Red Leaf Lettuce	Roasted Almonds	Recommended Dietary Allowance
Energy	4.5% 130kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	128% 41g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	162% 210g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	287% 109g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	417% 3750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	90% 360μg	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	41% 37mg	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	10% 1.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	150% 12mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	40% 280mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	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 Red Leaf Lettuce vs Roasted Almonds:

• Raw Red Leaf Lettuce has more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.5 times more Vitamin B2, 11.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 159.3 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Red Leaf 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 Red Leaf Lettuce vs Roasted Almonds:

• Raw Red Leaf Lettuce has 8.3 times more Sodium and 39.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 39.3 times more Copper, 3.1 times more Iron, 23.3 times more Magnesium, 11 times more Manganese, 16.8 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium and 16.6 times more Zinc than Raw Red Leaf Lettuce.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Leaf Lettuce has 8.1 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 46 times more Energy, 238.8 times more Fat, 146.1 times more Saturated Fat, 380.7 times more Omega 6, 9.3 times more Carbohydrate, 10.1 times more Sugars, 12.1 times more Fiber and 15.8 times more Protein than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.