Comparing Nutrients in 5 ounces Butterhead Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	3.6% 4.66g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	2.33% 1.7g	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	1% 0.72g	1.56% 1.13g	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	% 0.61g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	26% 235μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	8.07% 0.1mg	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	26% 103μg	48% 193μg	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	5.83% 5.24mg	6.3% 5.67mg	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	1.7% 0.26mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	7.56% 0.068mg	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	22% 1.76mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	9.55% 0.22mg	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	6.7% 46.8mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.62% 134g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 1.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 5 oz.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Romaine Lettuce:

• Raw Butterhead Lettuce has 1.3 times more Iron and 1.5 times more Selenium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3 times more Copper than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cos Or Romaine Lettuce contain 1.4 times more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fructose and 1.9 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Protein per 5 oz.
• Both Raw Butterhead Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.