Comparing Nutrients in 1 pound Butterhead Lettuce VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Energy	2.03% 59kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	12.3% 8.94g	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	3.2% 2.3g	6.26% 4.54g	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	% 1.95g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	13% 5g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	14.7% 0.19mg	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	82.8% 331μg	33% 132μg	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	18.6% 16.8mg	14% 12.7mg	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	5.44% 0.82mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	16% 159mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	12.6% 0.11mg	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	70.3% 5.62mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	24.7% 0.57mg	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	21.4% 150mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Butterhead Lettuce vs Iceberg Lettuce:

• Raw Butterhead Lettuce has 6.6 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin C and 4.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of Vitamin E per 1 lb.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Butterhead Lettuce vs Iceberg Lettuce:

• Raw Butterhead Lettuce has 1.9 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 1.3 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.6 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Butterhead Lettuce has 1.6 times more Omega 3 and 1.5 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.3 times more Carbohydrate, 2.1 times more Sugars and 2 times more Fructose than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Iceberg Lettuce have similar amounts of Fiber per 1 lb.
• Both Raw Butterhead Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.