Comparing Nutrients in 500 calories Romaine Lettuce VS Green Leaf Lettuce

Weight per 500 calories

• Romaine Lettuce: 2941g
• Green Leaf Lettuce: 3333g

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

Which food has more nutrients per 500 calories - Romaine Lettuce or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	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	74.4% 97g	73.6% 96g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	32.5% 23.5g	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	% 11.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	163% 61.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	64.6% 36g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	1370% 12333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	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	1000% 4000μg	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	131% 118mg	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	25.5% 3.82mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	3508% 4210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	97% 971mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	357% 28.5mg	358% 28.7mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	126% 882mg	138% 967mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	190% 6467mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	62.2% 933mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	85.6% 3166g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have 3.2 times more Vitamin B9 than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin C, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Cos Or Romaine Lettuce have 1.5 times more Copper than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.8 times more Manganese, 1.7 times more Selenium and 4 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cos Or Romaine Lettuce have 1.8 times more Fat, 1.7 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Sugars, 1.6 times more Fructose and 1.4 times more Fiber than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.3 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.