Comparing Nutrients in 1 pound Romaine Lettuce VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	2.66% 77kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	7.8% 10g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	5.9% 4.26g	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	5% 3.63g	3.2% 2.3g	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	% 1.77g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	13% 5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	220% 1978μg	83.7% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	28.6% 0.37mg	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	154% 617μg	82.8% 331μg	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	20% 18mg	18.6% 16.8mg	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	3.93% 0.59mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 465μg	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.06% 0.073mg	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	55% 4.4mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	35.3% 0.81mg	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	19.4% 136mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Butterhead Lettuce per 1 lb

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

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

• 1 pound of Romaine Lettuce has 2.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per one pound.
• 1 pound of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Romaine Lettuce has 3 times more Copper than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains 1.3 times more Iron than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Romaine Lettuce has 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Fiber than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Protein per one pound.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.