Comparing Nutrients in 5 ounces Red Leaf Lettuce VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Red Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	2.46% 3.2g	13% 17g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	0.55% 0.4g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	59% 532μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.87% 0.089mg	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	12.8% 51μg	14% 55.3μg	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	5.83% 5.24mg	76.4% 68.7mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	5.83% 0.052mg	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	21.3% 1.7mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	1.4% 0.033mg	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	5.67% 39.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Leaf Lettuce vs Valencia Oranges:

• Raw Red Leaf Lettuce has 31.3 times more Vitamin A, 1.9 times more Vitamin B2 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B5 and 13.1 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Red Leaf Lettuce as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Leaf Lettuce vs Valencia Oranges:

• Raw Red Leaf Lettuce has 13.3 times more Iron, 8.8 times more Manganese, 1.6 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Copper than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Valencia Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Leaf Lettuce has 5.1 times more Omega 3 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Energy, 5.3 times more Carbohydrate and 2.8 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.