Comparing Nutrients in 5 ounces Butterhead Lettuce VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Butterhead Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.87g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	26% 235μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	6.93% 0.062mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Fresh Orange juice:

• 5 ounces of Butterhead Lettuce have 16.6 times more Vitamin A, 2.1 times more Vitamin B2, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1023 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 13.5 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Fresh Orange juice provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Butterhead Lettuce as well as Raw 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 Fresh Orange juice:

• 5 ounces of Butterhead Lettuce have 3.2 times more Calcium, 6.2 times more Iron, 12.8 times more Manganese and 1.9 times more Phosphorus than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.8 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Butterhead Lettuce as well as Raw 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 7.5 times more Omega 3, 5.5 times more Fiber and 1.9 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 4.7 times more Carbohydrate, 8.9 times more Sugars and 4.2 times more Fructose than Raw Butterhead Lettuce.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Butterhead Lettuce as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in five ounces.