Comparing Nutrients in 5 ounces Iceberg Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.68% 20kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	3.24% 4.2g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	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	1.96% 1.4g	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	% 1.3g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.071g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.17mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	10.3% 41μg	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	4.4% 3.97mg	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	1.7% 0.26mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.5% 34μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	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	7.26% 0.58mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	4.05% 28.3mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.64% 135g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce contains 14.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin C and 5.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin E per 5 oz.
• Both Raw Iceberg 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 Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 2 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.8 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Copper, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Iceberg Lettuce has 2.5 times more Sugars and 2.3 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.