Comparing Nutrients in 5 ounces Romaine Lettuce VS Butterhead Lettuce

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Romaine Lettuce VS Butterhead Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Romaine Lettuce 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 Romaine Lettuce vs Butterhead Lettuce:

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

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

• 5 ounces of Romaine Lettuce have 3 times more Copper than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 1.3 times more Iron than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Romaine Lettuce have 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Fiber than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Protein per five ounces.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.