Comparing Nutrients in 5 ounces Romaine Lettuce VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.18% 0.03g	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	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	3.85% 2.8g	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	1.96% 1.4g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.071g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.58% 0.06mg	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	10.3% 41μg	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	4.4% 3.97mg	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	28.5% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	3.94% 0.035mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	7.7% 0.18mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.66% 136g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have 17.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.4 times more Vitamin C and 4.3 times more Vitamin K than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Cos Or Romaine Lettuce have 1.8 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Raw Iceberg Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Iceberg Lettuce have similar amounts of Water per 5 oz.
• Both Raw Cos Or Romaine Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cos Or Romaine Lettuce have 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.7 times more Sugars than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Iceberg Lettuce have similar amounts of Carbohydrate and Fructose per 5 oz.
• Both Raw Cos Or Romaine Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.