Comparing Nutrients in 300 calories Florida Oranges VS Romaine Lettuce

Weight per 300 calories

• Florida Oranges: 652g
• Romaine Lettuce: 1765g

Florida Oranges have 2.7 times more energy per 100g than Romaine Lettuce. It has low energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	58% 75.3g	44.7% 58g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	NA	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	NA	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41% 15.7g	98% 37g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	855% 7694μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	34.5% 5.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1507% 1809μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Romaine Lettuce	Recommended Dietary Allowance
Calcium	28% 280mg	58.2% 582mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	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	7.34% 0.59mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	11% 78.3mg	75.6% 529mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	128% 4359mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	13% 7.06μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	15.4% 568g	45% 1670g	3700g per day for Men 19-50 years

Florida Oranges VS Romaine Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Romaine Lettuce?

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

• 300 calories of Florida Oranges have 4.2 times more Vitamin C than Romaine Lettuce.
• While 300 kcal of Raw Cos Or Romaine Lettuce contain 107.3 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 21.6 times more Vitamin B9, 2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Romaine Lettuce:

• 300 kcal of Raw Cos Or Romaine Lettuce contain 2.1 times more Calcium, 3.3 times more Copper, 29.2 times more Iron, 3.8 times more Magnesium, 17.5 times more Manganese, 6.8 times more Phosphorus, 4 times more Potassium, 2.2 times more Selenium, more Sodium, 7.8 times more Zinc and 2.9 times more Water than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.3 times more Carbohydrate and 2.8 times more Sugars than Romaine Lettuce.
• While 300 kcal of Raw Cos Or Romaine Lettuce contain 27.8 times more Omega 3, 2.4 times more Fiber and 4.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Romaine Lettuce offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in 300 calories.