Comparing Nutrients in 500 calories Romaine Lettuce VS Butterhead Lettuce

Weight per 500 calories

• Romaine Lettuce: 2941g
• Butterhead Lettuce: 3846g

Romaine Lettuce has 1.3 times more energy per 100g than Butterhead Lettuce. It has very low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	200% 3.2g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	66% 85.8g	130g per day for Men 19-50 years
Sugars	48.3% 35g	50% 36g	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	32.5% 23.5g	27% 19.6g	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	% 11.5g	% 16.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	163% 61.8g	111% 42.3g	38g per day for Men 19-50 years
Protein	64.6% 36g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	709% 6385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	243% 3.15mg	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	1000% 4000μg	702% 2808μg	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	131% 118mg	158% 142mg	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	25.5% 3.82mg	46% 6.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	3279% 3935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	97% 971mg	135% 1346mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	68.4% 0.62mg	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	357% 28.5mg	596% 47.7mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	299% 6.9mg	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	126% 882mg	181% 1269mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	269% 9154mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	99% 3678g	3700g per day for Men 19-50 years

Romaine Lettuce VS Butterhead Lettuce Nutrients Per 500 Kcal

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

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

• 500 calories of Romaine Lettuce have 2 times more Vitamin A and 1.4 times more Vitamin B9 than Butterhead Lettuce.
• While 500 kcal of Raw Butterhead Lettuce contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 500 calories.
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Romaine Lettuce vs Butterhead Lettuce:

• 500 calories of Romaine Lettuce have 2.3 times more Copper and 1.2 times more Sodium than Butterhead Lettuce.
• While 500 kcal of Raw Butterhead Lettuce contain 1.4 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 1.3 times more Water than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Romaine Lettuce have 1.5 times more Fiber than Butterhead Lettuce.
• While 500 kcal of Raw Butterhead Lettuce contain 1.4 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars and Fructose per 500 calories.
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 500 calories.