Comparing Nutrients in 1 pound Green Leaf Lettuce VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	10% 13g	7.8% 10g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	13% 5g	38g per day for Men 19-50 years
Protein	11% 6.17g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	186% 1678μg	83.7% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	43% 172μg	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	46.4% 41.7mg	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	6.65% 1mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	48.8% 3.9mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	18.8% 132mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Butterhead Lettuce per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Leaf 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 Green Leaf Lettuce vs Butterhead Lettuce:

• 1 pound of Green Leaf Lettuce has 2.2 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin C and 1.2 times more Vitamin K than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains 1.9 times more Vitamin B9 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Butterhead Lettuce provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Green Leaf 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 Green Leaf Lettuce vs Butterhead Lettuce:

• 1 pound of Green Leaf Lettuce has 1.8 times more Copper and 1.4 times more Manganese than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains 1.4 times more Iron than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Green Leaf Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Leaf Lettuce has 1.3 times more Carbohydrate than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains 1.4 times more Omega 3 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Butterhead Lettuce offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Green Leaf Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.