Comparing Nutrients in 1 pound Butterhead Lettuce VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	2.03% 59kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	32.4% 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	82.8% 331μg	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	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	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Butterhead Lettuce vs Oranges with Peel :

• 1 pound of Butterhead Lettuce has 12.8 times more Vitamin A, 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 19.2 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Butterhead Lettuce vs Oranges with Peel :

• 1 pound of Butterhead Lettuce has 1.6 times more Iron, 1.5 times more Phosphorus and 1.2 times more Potassium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Calcium and 3.6 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel contain similar levels of Magnesium and Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butterhead Lettuce has 5.2 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.8 times more Energy, 7 times more Carbohydrate and 4.1 times more Fiber than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel offer comparable quantities of Protein per one pound.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.