Comparing Nutrients in 5 ounces Chilled Orange Juice VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	1.84% 1.33g	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	4.36% 3.16g	1% 0.72g	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	% 2.95g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	8.94% 0.12mg	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	6.73% 27μg	26% 103μg	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	53% 47.6mg	5.83% 5.24mg	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	1.9% 0.28mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	2.5% 0.023mg	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	2.3% 0.18mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	11% 0.25mg	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	3.44% 24mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	9.92% 337mg	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	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Butterhead Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Butterhead Lettuce:

• 5 ounces of Chilled Orange Juice have 1.3 times more Vitamin B5 and 9.1 times more Vitamin C than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 83 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butterhead Lettuce provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Butterhead Lettuce:

• 5 ounces of Chilled Orange Juice have 2.6 times more Copper than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 3.2 times more Calcium, 9.5 times more Iron, 7.8 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butterhead Lettuce contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Chilled Orange Juice from Concentrate as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 5.2 times more Carbohydrate, 8.8 times more Sugars and 4.4 times more Fructose than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 11.9 times more Omega 3, 3.7 times more Fiber and 2 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Chilled Orange Juice from Concentrate as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.