Comparing Nutrients in 1 pound Green Leaf Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11.5% 15g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	7.45% 5.4g	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	5% 3.63g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.17g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	186% 1678μg	220% 1978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	26% 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	43% 172μg	154% 617μg	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	20% 18mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	387% 465μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	24% 0.22mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11.6% 429g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Green Leaf Lettuce has 1.2 times more Vitamin B6, 2.3 times more Vitamin C and 1.2 times more Vitamin K than Romaine Lettuce.
• While 1 lb of Raw Cos Or Romaine Lettuce contains 3.6 times more Vitamin B9 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine 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 Romaine Lettuce:

• 1 pound of Green Leaf Lettuce has 1.6 times more Manganese than Romaine Lettuce.
• While 1 lb of Raw Cos Or Romaine Lettuce contains 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cos Or Romaine Lettuce contains 1.9 times more Omega 3 and 1.6 times more Fiber than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Romaine Lettuce offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Green Leaf Lettuce as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.