Comparing Nutrients in 500 calories Green Leaf Lettuce VS Butterhead Lettuce

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Green Leaf Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	709% 6385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	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	317% 1267μg	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	341% 307mg	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	49% 7.33mg	46% 6.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	3279% 3935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Green Leaf Lettuce VS Butterhead Lettuce Nutrients Per 500 Kcal

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

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

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

• 500 calories of Green Leaf Lettuce have 1.6 times more Copper, 1.2 times more Manganese and 4.9 times more Sodium than Butterhead Lettuce.
• While 500 kcal of Raw Butterhead Lettuce contain 1.7 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

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