Comparing Nutrients in 300 calories Butterhead Lettuce VS Romaine Lettuce

Weight per 300 calories

• Butterhead Lettuce: 2308g
• Romaine Lettuce: 1765g

Raw Cos Or Romaine Lettuce have 1.3 times more energy per unit of mass than Raw Butterhead Lettuce, which is very low in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Butterhead Lettuce or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.08g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	120% 1.9g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	44.7% 58g	130g per day for Men 19-50 years
Sugars	30% 21.7g	29% 21g	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	16.2% 11.8g	19.5% 14g	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	% 9.92g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	98% 37g	38g per day for Men 19-50 years
Protein	55.6% 31g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	426% 3831μg	855% 7694μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	34.5% 5.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.2% 3.46mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	100% 1.3mg	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	421% 1685μg	600% 2400μg	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	95% 85.4mg	78.4% 70.6mg	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	27.7% 4.15mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1967% 2361μg	1507% 1809μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	80.8% 808mg	58.2% 582mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	94% 0.85mg	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	358% 28.6mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	119% 2.74mg	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	109% 762mg	75.6% 529mg	700mg per day for Men 19-50 years
Potassium	162% 5492mg	128% 4359mg	3400mg per day for Men 19-50 years
Selenium	25% 14μg	13% 7.06μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	59.6% 2207g	45% 1670g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.2 times more Vitamin C, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2 times more Vitamin A and 1.4 times more Vitamin B9 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.4 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 1.3 times more Water than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.3 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Butterhead Lettuce has 1.4 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.5 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.