Comparing Nutrients in 1 pound Butterhead Lettuce VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.03% 59kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.7% 0.68g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.72% 0.12g	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	38.4% 50g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	55% 39.7g	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	3.2% 2.3g	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	13% 5g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	11% 6.12g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	16% 159mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24.5% 835mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Butterhead Lettuce vs Canned Orange Juice:

• 1 pound of Butterhead Lettuce has 18.4 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 3 times more Vitamin B9 and 1023 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8.1 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Canned Orange Juice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Butterhead Lettuce vs Canned Orange Juice:

• 1 pound of Butterhead Lettuce has 3.5 times more Calcium, 12.4 times more Iron, 1.3 times more Magnesium, 8.5 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Canned Orange Juice contain similar levels of Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butterhead Lettuce has 11.9 times more Omega 3, 3.7 times more Fiber and 2 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 4.9 times more Carbohydrate, 9.3 times more Sugars and 4.8 times more Fructose than Raw Butterhead Lettuce.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one pound.