Comparing Nutrients in 5 ounces Butterhead Lettuce VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	3.08% 89.3kcal	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	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	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	1% 0.72g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	26% 235μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	10% 0.13mg	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	112% 101mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	8.98% 0.081mg	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	14% 1.13mg	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	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	6.7% 46.8mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Oranges with Peel :

• 5 ounces of Butterhead Lettuce have 12.8 times more Vitamin A, 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 19.2 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Oranges with Peel :

• 5 ounces of Butterhead Lettuce have 1.6 times more Iron, 1.5 times more Phosphorus and 1.2 times more Potassium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Calcium and 3.6 times more Copper than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Butterhead Lettuce have 5.2 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.8 times more Energy, 7 times more Carbohydrate and 4.1 times more Fiber than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Oranges with Peel offer comparable quantities of Protein per five ounces.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.