Comparing Nutrients in 300 calories Fresh Orange juice VS Butterhead Lettuce

Weight per 300 calories

• Fresh Orange juice: 667g
• Butterhead Lettuce: 2308g

Fresh Orange juice has 3.5 times more energy per 100g than Butterhead Lettuce. It has low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Butterhead Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	120% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	77.2% 56g	30% 21.7g	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	19.5% 14g	16.2% 11.8g	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	% 12g	% 9.92g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	67% 25.4g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	426% 3831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	146% 1.9mg	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	50% 200μg	421% 1685μg	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	370% 333mg	95% 85.4mg	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	1.78% 0.27mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	1967% 2361μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	80.8% 808mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	41% 0.37mg	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	16.7% 1.33mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	180% 4.13mg	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	16% 113mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	162% 5492mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	25% 14μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	16% 589g	59.6% 2207g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Butterhead Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Butterhead Lettuce?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Butterhead Lettuce:

• 300 calories of Fresh Orange juice have 3.9 times more Vitamin C than Butterhead Lettuce.
• While 300 kcal of Raw Butterhead Lettuce contain 57.5 times more Vitamin A, 2.2 times more Vitamin B1, 7.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 7.1 times more Vitamin B6, 8.4 times more Vitamin B9, 15.6 times more Vitamin E and 3541.2 times more Vitamin K than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Butterhead Lettuce:

• 300 kcal of Raw Butterhead Lettuce contain 11 times more Calcium, 1.3 times more Copper, 21.5 times more Iron, 4.1 times more Magnesium, 44.3 times more Manganese, 6.7 times more Phosphorus, 4.1 times more Potassium, 20.8 times more Selenium, 17.3 times more Sodium, 13.8 times more Zinc and 3.7 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fructose than Butterhead Lettuce.
• While 300 kcal of Raw Butterhead Lettuce contain 26.1 times more Omega 3, 19 times more Fiber and 6.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Butterhead Lettuce offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 300 calories.