Comparing Nutrients in 1 pound Romaine Lettuce VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Romaine Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Energy	2.66% 77kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.77% 0.13g	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	36.3% 47g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	220% 1978μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	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	20% 18mg	252% 227mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 465μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	22% 0.2mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	2.76% 0.064mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Fresh Orange juice per 1 lb

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

Lets compare vitamin content per 1 pound of Romaine Lettuce vs Fresh Orange juice:

• 1 pound of Romaine Lettuce has 43.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 1025 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 12.5 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 1 pound of Romaine Lettuce have insufficient amounts of Vitamin B3
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Romaine Lettuce vs Fresh Orange juice:

• 1 pound of Romaine Lettuce has 3 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 11.1 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 4.6 times more Zinc than Fresh Orange juice.
• Both Romaine Lettuce and Fresh Orange juice contain similar levels of Copper and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Orange juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Romaine Lettuce has 10.3 times more Omega 3, 10.5 times more Fiber and 1.8 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.2 times more Carbohydrate, 7.1 times more Sugars and 2.7 times more Fructose than Raw Cos Or Romaine Lettuce.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cos Or Romaine Lettuce as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one pound.