Comparing Nutrients in 1 kilogram Florida Oranges VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Florida Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	16% 460kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.4% 0.24g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	126% 91g	10.8% 7.8g	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	5.93% 4.3g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	12.5% 7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	411% 3700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1053% 1263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	43% 430mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	32.2% 0.29mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	109% 2.5mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Green Leaf Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 4.9 times more Vitamin C than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 33.6 times more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Green Leaf Lettuce provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Green Leaf Lettuce:

• 1 kilogram of Florida Oranges has 1.3 times more Copper than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 9.6 times more Iron, 1.3 times more Magnesium, 10.4 times more Manganese and 2.4 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Green Leaf Lettuce contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 4 times more Carbohydrate, 11.7 times more Sugars and 1.8 times more Fiber than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 5.3 times more Omega 3 and 1.9 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.