Comparing Nutrients in 500 calories Butterhead Lettuce VS Green Leaf Lettuce

Weight per 500 calories

• Butterhead Lettuce: 3846g
• Green Leaf Lettuce: 3333g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	50% 36g	36% 26g	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	27% 19.6g	19.8% 14.3g	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	% 16.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	111% 42.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	93% 52g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	709% 6385μg	1370% 12333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.15mg	231% 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	702% 2808μg	317% 1267μg	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	158% 142mg	341% 307mg	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	46% 6.92mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3279% 3935μg	3508% 4210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	135% 1346mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	107% 0.97mg	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	596% 47.7mg	358% 28.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	362% 8.33mg	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	181% 1269mg	138% 967mg	700mg per day for Men 19-50 years
Potassium	269% 9154mg	190% 6467mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	62.2% 933mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	99% 3678g	85.6% 3166g	3700g per day for Men 19-50 years

Butterhead Lettuce VS Green Leaf Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Green Leaf Lettuce?

Lets compare vitamin content per 500 calories of Butterhead Lettuce vs Green Leaf Lettuce:

• 500 calories of Butterhead Lettuce have 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Green Leaf Lettuce.
• While 500 kcal of Raw Green Leaf Lettuce contain 1.9 times more Vitamin A and 2.2 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K per 500 calories.
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Butterhead Lettuce vs Green Leaf Lettuce:

• 500 calories of Butterhead Lettuce have 1.7 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Green Leaf Lettuce.
• While 500 kcal of Raw Green Leaf Lettuce contain 1.6 times more Copper and 4.9 times more Sodium than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce contain similar levels of Calcium, Magnesium, Manganese, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Butterhead Lettuce have 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Green Leaf Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 500 calories.