Comparing Nutrients in 500 calories Red Leaf Lettuce VS Fresh Orange juice

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Fresh Orange juice: 1111g

Raw Orange juice has 3.5 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Leaf Lettuce	Fresh 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	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	89% 116g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	15% 10.8g	32.5% 23.6g	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	% 7.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	91% 34.6g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	91% 51g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	34% 0.44mg	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	346% 1385μg	83.3% 333μg	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	617% 556mg	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	38.5% 5.77mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Calcium	127% 1269mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	54.3% 0.49mg	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	577% 46mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	6.76% 0.16mg	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	154% 1077mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	99% 3678g	26.5% 981g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Fresh Orange juice:

• 500 calories of Red Leaf Lettuce have 129.8 times more Vitamin A, 2.5 times more Vitamin B1, 8.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 8.7 times more Vitamin B6, 4.2 times more Vitamin B9, 13 times more Vitamin E and 4856.5 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.9 times more Vitamin C than Raw Red Leaf Lettuce.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Red Leaf Lettuce as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Leaf Lettuce vs Fresh Orange juice:

• 500 calories of Red Leaf Lettuce have 10.4 times more Calcium, 2.2 times more Copper, 20.8 times more Iron, 3.8 times more Magnesium, 50.2 times more Manganese, 5.7 times more Phosphorus, 3.2 times more Potassium, 51.9 times more Selenium, 86.5 times more Sodium, 13.8 times more Zinc and 3.7 times more Water than Fresh Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Leaf Lettuce have 25.5 times more Omega 3, 15.6 times more Fiber and 6.6 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Carbohydrate, 5.1 times more Sugars and 2.2 times more Fructose than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Leaf Lettuce as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.