Comparing Nutrients in 1 pound Red Leaf Lettuce VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	2.03% 59kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	3% 2.18g	NA	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	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	189% 1701μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	32.4% 0.42mg	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	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	18.6% 16.8mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	28.7% 0.26mg	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	68% 5.44mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Leaf Lettuce vs Oranges with Peel :

• Raw Red Leaf Lettuce has 28.8 times more Vitamin A and 1.5 times more Vitamin B2 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 19.2 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Oranges with Peel have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Red Leaf Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Red Leaf Lettuce vs Oranges with Peel :

• Raw Red Leaf Lettuce has 1.5 times more Iron, 1.3 times more Phosphorus, 2.1 times more Selenium, 12.5 times more Sodium and 1.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Calcium and 2 times more Copper than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Oranges with Peel have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Leaf Lettuce has 5.1 times more Omega 3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.8 times more Energy, 6.9 times more Carbohydrate and 5 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Oranges with Peel have similar amounts of Protein per 1 lb.
• Both Raw Red Leaf Lettuce as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.