Comparing Nutrients in 1 pound Iceberg Lettuce VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Iceberg Lettuce	Florida Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	57% 41.5g	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	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	22.5% 767mg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Iceberg Lettuce versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Iceberg Lettuce has 2.3 times more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 16.1 times more Vitamin C than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Florida Oranges provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Iceberg Lettuce as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Iceberg Lettuce vs Florida Oranges:

• 1 pound of Iceberg Lettuce has 4.6 times more Iron, 5.2 times more Manganese and 1.7 times more Phosphorus than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.4 times more Calcium, 1.6 times more Copper and 1.4 times more Magnesium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Florida Oranges contain similar levels of Potassium and Water per one pound.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Iceberg Lettuce as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Iceberg Lettuce has 4.7 times more Omega 3 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.9 times more Carbohydrate, 4.6 times more Sugars and 2 times more Fiber than Raw Iceberg Lettuce.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Iceberg Lettuce as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one pound.