Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Energy	4.5% 130kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.7% 0.29g	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	80% 104g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.4g	g per day for Men 19-50 years
Fiber	23.7% 9g	5.26% 2g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	417% 3750μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	49% 0.44mg	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	25% 2mg	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	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	26% 956g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Leaf Lettuce versus 1 kg of Fresh 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 Fresh Orange juice:

• 1 kilogram of Red Leaf Lettuce has 37.5 times more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B6 and 1403 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 13.5 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Fresh Orange juice provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Leaf Lettuce as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Fresh Orange juice:

• 1 kilogram of Red Leaf Lettuce has 3 times more Calcium, 6 times more Iron, 14.5 times more Manganese, 1.6 times more Phosphorus and 15 times more Selenium than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.6 times more Copper than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Selenium
• Both Raw Red Leaf Lettuce as well as Raw Orange juice lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Leaf Lettuce has 7.4 times more Omega 3, 4.5 times more Fiber and 1.9 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 4.6 times more Carbohydrate, 17.5 times more Sugars and 7.6 times more Fructose than Raw Red Leaf Lettuce.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Leaf Lettuce as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one kilogram.