Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Red Leaf Lettuce	Oranges	Recommended Dietary Allowance
Energy	4.5% 130kcal	16.2% 470kcal	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	0.47% 0.15g	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	1.06% 0.18g	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	90% 118g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	129% 94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	63% 24g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Oranges	Recommended Dietary Allowance
Vitamin A	417% 3750μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	46% 0.6mg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	33% 330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0% 0mg	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	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Leaf Lettuce vs Oranges:

• Raw Red Leaf Lettuce has 34.1 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B5 and 14.4 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Oranges have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 kg.
• Both Raw Red Leaf Lettuce as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Oranges:

• Raw Red Leaf Lettuce has 12 times more Iron, 8.1 times more Manganese, 2 times more Phosphorus, 3 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Copper than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Leaf Lettuce has 11.6 times more Omega 3 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.6 times more Energy, 5.2 times more Carbohydrate, 19.5 times more Sugars and 2.7 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.