Comparing Nutrients in 5 ounces Green Leaf Lettuce VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Green Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.07g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	9.05% 6.56g	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	0.84% 0.61g	0% 0g	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	% 0.51g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	37% 14g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	12.5% 0.16mg	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	13.5% 54μg	17.4% 69.5μg	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	14.5% 13mg	0% 0mg	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	2.08% 0.31mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	162% 1.46mg	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	15.2% 1.2mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	113% 2.6mg	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	5.87% 41mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 8.9 times more Vitamin B2, 9.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 108 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Leaf Lettuce vs Blanched Almonds:

• Raw Green Leaf Lettuce has 1.5 times more Sodium and 21.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Calcium, 35.4 times more Copper, 3.8 times more Iron, 20.6 times more Magnesium, 7.3 times more Manganese, 16.6 times more Phosphorus, 3.4 times more Potassium, 5.3 times more Selenium and 16.5 times more Zinc than Raw Green Leaf Lettuce.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Leaf Lettuce has 14.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 39.3 times more Energy, 350.1 times more Fat, 197.7 times more Saturated Fat, 515.2 times more Omega 6, 6.5 times more Carbohydrate, 5.9 times more Sugars, 7.6 times more Fiber and 15.7 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.