Comparing Nutrients in 1 pound Green Leaf Lettuce VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Green Leaf Lettuce	Navel Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	43.8% 57g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Navel Oranges	Recommended Dietary Allowance
Vitamin A	186% 1678μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Navel Oranges	Recommended Dietary Allowance
Calcium	16.3% 163mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.6% 431g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 30.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Vitamin B5 and 6.4 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Green Leaf Lettuce as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Navel Oranges:

• Raw Green Leaf Lettuce has 6.6 times more Iron, 8.6 times more Manganese, 1.3 times more Phosphorus, more Selenium, 28 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Copper than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Navel Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Leaf Lettuce has 6.4 times more Omega 3 and 1.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Energy, 4.4 times more Carbohydrate, 10.9 times more Sugars, 5.2 times more Fructose and 1.7 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.