Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Red Leaf Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Energy	4.5% 130kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.35% 0.23g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 40g	g per day for Men 19-50 years
Fiber	23.7% 9g	7.9% 3g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	417% 3750μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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	13.3% 2mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	46.7% 0.42mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	26% 956g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Chilled Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Leaf Lettuce versus 1 kg of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Leaf Lettuce vs Chilled Orange Juice:

• 1 kilogram of Red Leaf Lettuce has 187.5 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.4 times more Vitamin B5 and 9.1 times more Vitamin C than Raw Red Leaf Lettuce.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Raw Red Leaf Lettuce as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Chilled Orange Juice:

• 1 kilogram of Red Leaf Lettuce has 3 times more Calcium, 9.2 times more Iron, 8.8 times more Manganese, 1.6 times more Phosphorus and 15 times more Selenium than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.5 times more Copper than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Chilled Orange Juice contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Raw Red Leaf Lettuce as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Leaf Lettuce has 11.6 times more Omega 3, 3 times more Fiber and 2 times more Protein than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 5.1 times more Carbohydrate, 17.3 times more Sugars and 8 times more Fructose than Raw Red Leaf Lettuce.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Leaf Lettuce as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one kilogram.