Comparing Nutrients in 300 calories Iceberg Lettuce VS Canned Orange Juice

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Canned Orange Juice: 638g

Unsweetened Canned Orange Juice has 3.4 times more energy per unit of mass than Raw Iceberg Lettuce, which is low in comparison to other foods. Iceberg Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Iceberg Lettuce or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Iceberg Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	77% 56g	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	29.6% 21.4g	21.4% 15.5g	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	% 19.5g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 26g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	15.2% 0.2mg	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	155% 621μg	38.3% 153μg	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	66.7% 60mg	213% 192mg	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	25.7% 3.86mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	38.6% 386mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	110% 8.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	5.83% 0.13mg	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	61.2% 429mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	15% 560g	3700g per day for Men 19-50 years

Iceberg Lettuce VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Iceberg Lettuce or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Iceberg Lettuce vs Canned Orange Juice:

• 300 calories of Iceberg Lettuce have 9.3 times more Vitamin A, 3.5 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin B9, 3 times more Vitamin E and 809.1 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 3.2 times more Vitamin C than Raw Iceberg Lettuce.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Iceberg Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Iceberg Lettuce vs Canned Orange Juice:

• 300 calories of Iceberg Lettuce have 6 times more Calcium, 3.8 times more Copper, 13.8 times more Iron, 2.4 times more Magnesium, 20 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium, 8.4 times more Sodium, 12.6 times more Zinc and 3.7 times more Water than Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• Both Raw Iceberg Lettuce as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Iceberg Lettuce have 24.9 times more Omega 3, 1.4 times more Fructose, 13.4 times more Fiber and 4.4 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.3 times more Sugars than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Iceberg Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 300 calories.