Comparing Nutrients in 1 pound Butterhead Lettuce VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Butterhead Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.03% 59kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.2% 0.064g	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	0.61% 0.1g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	52% 37.7g	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	14% 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	% 1.95g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	21% 0.19mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	4.54% 0.1mg	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	23.7% 807mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.7% 396g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Butterhead Lettuce has 83 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.3 times more Vitamin B5 and 9.1 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Chilled Orange Juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Raw Butterhead Lettuce as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Butterhead Lettuce has 3.2 times more Calcium, 9.5 times more Iron, 7.8 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.6 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Chilled Orange Juice contain similar levels of Magnesium and Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Butterhead Lettuce as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 5.2 times more Carbohydrate, 8.8 times more Sugars and 4.4 times more Fructose than Raw Butterhead Lettuce.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Butterhead Lettuce as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one pound.