Comparing Nutrients in 5 ounces Romaine Lettuce VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Romaine Lettuce	Oranges with Peel	Recommended Dietary Allowance
Energy	0.83% 24kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	3.6% 4.66g	17% 22g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	1.56% 1.13g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	48% 193μg	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	6.3% 5.67mg	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	1.23% 0.18mg	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

	Romaine Lettuce	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	17% 1.37mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.15% 117g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Romaine 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 Romaine Lettuce vs Oranges with Peel :

• 5 ounces of Romaine Lettuce have 33.5 times more Vitamin A, 1.3 times more Vitamin B2 and 4.5 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 17.8 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 5 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine Lettuce as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Romaine Lettuce have 1.2 times more Iron, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.1 times more Calcium than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Oranges with Peel contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Romaine Lettuce have 7.1 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.7 times more Energy, 4.7 times more Carbohydrate and 2.1 times more Fiber than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Oranges with Peel offer comparable quantities of Protein per five ounces.
• 5 ounces of Romaine Lettuce provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Cos Or Romaine Lettuce as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.