Comparing Nutrients in 1 pound Navel Oranges VS Iceberg Lettuce

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	12.3% 8.94g	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	14% 10.2g	6.26% 4.54g	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	% 8.94g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.23g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	14.7% 0.19mg	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	38.6% 154μg	33% 132μg	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	298% 268mg	14% 12.7mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	12.6% 0.11mg	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	7.37% 0.59mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	24.7% 0.57mg	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	15% 104mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Iceberg Lettuce per 1 lb

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

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

• 1 pound of Navel Oranges has 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.1 times more Vitamin C than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains 2.1 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Iceberg Lettuce provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Navel Oranges has 2.4 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains 3.2 times more Iron and 4.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Iceberg Lettuce contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 4.2 times more Carbohydrate, 4.3 times more Sugars, 2.3 times more Fructose and 1.8 times more Fiber than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains 5.8 times more Omega 3 than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein in one pound.