Comparing Nutrients in 1 pound Red Leaf Lettuce VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Red Leaf Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.03% 59kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	38.4% 50g	130g per day for Men 19-50 years
Sugars	3% 2.18g	55% 39.7g	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	1.75% 1.27g	15.2% 11g	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	% 0.91g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	189% 1701μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	11% 0.14mg	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	41% 163μg	27.2% 109μg	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	18.6% 16.8mg	152% 137mg	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	4.54% 0.68mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	68% 5.44mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	4.14% 0.095mg	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% 127mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Red Leaf Lettuce vs Canned Orange Juice:

• 1 pound of Red Leaf Lettuce has 41.7 times more Vitamin A, 1.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1403 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B5 and 8.1 times more Vitamin C than Raw Red Leaf Lettuce.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Red Leaf Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Leaf Lettuce vs Canned Orange Juice:

• 1 pound of Red Leaf Lettuce has 3.3 times more Calcium, 1.3 times more Copper, 12 times more Iron, 9.7 times more Manganese, 1.6 times more Phosphorus and 15 times more Selenium than Canned Orange Juice.
• Both Red Leaf Lettuce and Canned Orange Juice contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Raw Red Leaf Lettuce as well as Unsweetened Canned Orange Juice lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 11.6 times more Omega 3, 3 times more Fiber and 2 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 4.9 times more Carbohydrate, 18.3 times more Sugars and 8.7 times more Fructose than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Leaf Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one pound.