Comparing Nutrients in 5 ounces Romaine Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.2% 0.034g	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	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	1.53% 1.1g	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	0.84% 0.61g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	9.8% 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	48% 193μg	13.5% 54μg	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	14.5% 13mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	4.57% 0.041mg	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	15.2% 1.2mg	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	15.4% 0.35mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	8.1% 275mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.64% 135g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have 3.6 times more Vitamin B9 than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 2.3 times more Vitamin C and 1.7 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 5 oz.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Romaine Lettuce vs Green Leaf Lettuce:

• Raw Cos Or Romaine Lettuce have 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.6 times more Manganese, 1.5 times more Selenium and 3.5 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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