Comparing Nutrients in 500 calories Red Leaf Lettuce VS Oranges with Peel

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Oranges with Peel: 794g

Raw Oranges with Peel have 4.8 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 Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	95% 123g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	91% 51g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.5% 5.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	127% 1269mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	99% 3678g	17.7% 653g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Oranges with Peel :

• 500 calories of Red Leaf Lettuce have 139.8 times more Vitamin A, 3.1 times more Vitamin B1, 7.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 4 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Red Leaf Lettuce vs Oranges with Peel :

• 500 calories of Red Leaf Lettuce have 2.3 times more Calcium, 2.4 times more Copper, 7.3 times more Iron, 4.2 times more Magnesium, 6.2 times more Phosphorus, 4.6 times more Potassium, 10.4 times more Selenium, 60.6 times more Sodium, 8.8 times more Zinc and 5.6 times more Water than Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Leaf Lettuce have 24.5 times more Omega 3 and 5 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Oranges with Peel offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.