Comparing Nutrients in 1 kilogram Navel Oranges VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17% 490kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 29.7g	130g per day for Men 19-50 years
Sugars	117% 85g	27% 19.7g	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	31% 22.5g	13.8% 10g	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	% 19.7g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.5g	g per day for Men 19-50 years
Fiber	58% 22g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	32.3% 0.42mg	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	85% 340μg	72.5% 290μg	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	657% 591mg	31% 28mg	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	0% 0μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	27.8% 0.25mg	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	16.3% 1.3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	54.3% 1.25mg	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	33% 230mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Iceberg Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Iceberg Lettuce:

• 1 kilogram of Navel Oranges has 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.1 times more Vitamin C than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 2.1 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Iceberg Lettuce provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Iceberg Lettuce:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 3.2 times more Iron and 4.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Iceberg Lettuce contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.2 times more Carbohydrate, 4.3 times more Sugars, 2.3 times more Fructose and 1.8 times more Fiber than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 5.8 times more Omega 3 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.