Comparing Nutrients in 1 kilogram Canned Orange Juice VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Canned Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Energy	16.2% 470kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	25.3% 33g	130g per day for Men 19-50 years
Sugars	121% 87.6g	16.4% 12g	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	33.5% 24.3g	11% 8g	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	% 22.7g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	55.3% 21g	38g per day for Men 19-50 years
Protein	12% 6.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	10% 90μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	57% 0.74mg	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	60% 240μg	340% 1360μg	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	334% 301mg	44.4% 40mg	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	13.3% 2mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Romaine Lettuce	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	67.4% 1.55mg	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	24.3% 170mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Romaine Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Romaine Lettuce:

• 1 kilogram of Canned Orange Juice has 1.3 times more Vitamin B5 and 7.5 times more Vitamin C than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 48.4 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 1025 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Romaine Lettuce:

• 1 kg of Raw Cos Or Romaine Lettuce contains 3.3 times more Calcium, 2.2 times more Copper, 9.7 times more Iron, 1.4 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Romaine Lettuce contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 3.3 times more Carbohydrate, 7.4 times more Sugars and 3 times more Fructose than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 16.1 times more Omega 3, 7 times more Fiber and 1.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.