Comparing Nutrients in 5 ounces Butterhead Lettuce VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.23% 0.038g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.75g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	26% 235μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1.3% 0.03mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Canned Orange Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Canned Orange Juice:

• 5 ounces of Butterhead Lettuce have 18.4 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 3 times more Vitamin B9 and 1023 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 8.1 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Canned Orange Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Canned Orange Juice:

• 5 ounces of Butterhead Lettuce have 3.5 times more Calcium, 12.4 times more Iron, 1.3 times more Magnesium, 8.5 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.4 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Butterhead Lettuce have 11.9 times more Omega 3, 3.7 times more Fiber and 2 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 4.9 times more Carbohydrate, 9.3 times more Sugars and 4.8 times more Fructose than Raw Butterhead Lettuce.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Butterhead Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in five ounces.