Comparing Nutrients in 5 ounces Lambsquarters VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Lambsquarters	Butterhead Lettuce	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	1.84% 1.33g	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	NA	1% 0.72g	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	NA	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.67g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	91% 822μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	8.94% 0.12mg	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	10.6% 42.5μg	26% 103μg	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	126% 113mg	5.83% 5.24mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lambsquarters	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	43.8% 438mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	2.5% 0.023mg	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	21.3% 1.7mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	11% 0.25mg	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	14.6% 102mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Butterhead Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Lambsquarters versus 5 oz of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lambsquarters vs Butterhead Lettuce:

• 5 ounces of Lambsquarters have 3.5 times more Vitamin A, 2.8 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 3.3 times more Vitamin B6 and 21.6 times more Vitamin C than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Lambsquarters.
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Lambsquarters as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lambsquarters vs Butterhead Lettuce:

• 5 ounces of Lambsquarters have 8.8 times more Calcium, 18.3 times more Copper, 2.6 times more Magnesium, 4.4 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 8.6 times more Sodium and 2.2 times more Zinc than Butterhead Lettuce.
• Both Lambsquarters and Butterhead Lettuce contain similar levels of Iron and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Lambsquarters as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lambsquarters have 3.3 times more Carbohydrate, 3.6 times more Fiber and 3.1 times more Protein than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 2.3 times more Omega 3 than Raw Lambsquarters.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Lambsquarters as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.