Comparing Nutrients in 500 calories Butterhead Lettuce VS Canned Orange Juice

Weight per 500 calories

• Butterhead Lettuce: 3846g
• Canned Orange Juice: 1064g

Unsweetened Canned Orange Juice has 3.6 times more energy per unit of mass than Raw Butterhead Lettuce, which is low in comparison to other foods. Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.7% 0.29g	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	90% 117g	130g per day for Men 19-50 years
Sugars	50% 36g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	% 0g	% 43g	g per day for Men 19-50 years
Fiber	111% 42.3g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	93% 52g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	709% 6385μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.15mg	25.4% 0.33mg	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	64% 255μg	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	356% 320mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3279% 3935μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	135% 1346mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	9.7% 0.22mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	269% 9154mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	99% 3678g	25.2% 933g	3700g per day for Men 19-50 years

Butterhead Lettuce VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Butterhead Lettuce vs Canned Orange Juice:

• 500 calories of Butterhead Lettuce have 66.7 times more Vitamin A, 5.3 times more Vitamin B1, 10.7 times more Vitamin B2, 6.4 times more Vitamin B3, 3 times more Vitamin B5, 9.6 times more Vitamin B6, 11 times more Vitamin B9, 3.3 times more Vitamin E and 3698.5 times more Vitamin K than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 2.3 times more Vitamin C than Raw Butterhead Lettuce.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Butterhead Lettuce vs Canned Orange Juice:

• 500 calories of Butterhead Lettuce have 12.7 times more Calcium, 2.6 times more Copper, 44.8 times more Iron, 4.7 times more Magnesium, 30.8 times more Manganese, 7 times more Phosphorus, 4.7 times more Potassium, 21.7 times more Selenium, 4.5 times more Sodium, 18.1 times more Zinc and 3.9 times more Water than Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Butterhead Lettuce have 42.9 times more Omega 3, 13.3 times more Fiber and 7.2 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Fructose than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Canned Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 500 calories.