Comparing Nutrients in 1 kilogram Florida Oranges VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Energy	16% 460kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	25.3% 33g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	12.5% 7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	53.3% 0.48mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Romaine Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges 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 Florida Oranges vs Romaine Lettuce:

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 11.3 times more Vitamin C than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 39.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Romaine Lettuce:

• 1 kilogram of Florida Oranges has 1.3 times more Calcium than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 10.8 times more Iron, 1.4 times more Magnesium, 6.5 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Romaine Lettuce contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges 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 Florida Oranges has 3.5 times more Carbohydrate and 7.7 times more Sugars than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 10.3 times more Omega 3 and 1.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Romaine Lettuce offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.