Comparing Nutrients in 1 pound Iceberg Lettuce VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Iceberg Lettuce	Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	58.5% 42.4g	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	6.26% 4.54g	NA	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Oranges	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	21% 0.27mg	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	33% 132μg	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	14% 12.7mg	268% 241mg	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	5.44% 0.82mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	22.7% 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	23.2% 1.86mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	4.93% 0.11mg	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	13% 91mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Iceberg Lettuce vs Oranges:

• Raw Iceberg Lettuce has 2.3 times more Vitamin A and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 19 times more Vitamin C than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Oranges have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Iceberg Lettuce as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Iceberg Lettuce vs Oranges:

• Raw Iceberg Lettuce has 4.1 times more Iron, 5 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Oranges have similar amounts of Water per 1 lb.
• Both Raw Iceberg Lettuce as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Iceberg Lettuce has 7.4 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 3.4 times more Energy, 4 times more Carbohydrate, 4.7 times more Sugars and 2 times more Fiber than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Oranges have similar amounts of Protein per 1 lb.
• Both Raw Iceberg Lettuce as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.