Comparing Nutrients in 5 ounces Navel Oranges VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.18% 0.11g	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	13.7% 17.8g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.94% 0.68g	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	4.4% 3.2g	0.55% 0.4g	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	% 2.8g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11% 0.14mg	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% 48μg	12.8% 51μg	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	93% 83.8mg	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	1.4% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	4.4% 0.04mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	12.5% 0.29mg	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	4.66% 32.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Leaf Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 16 times more Vitamin C than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 31.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Leaf Lettuce provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Navel Oranges have 1.3 times more Calcium and 1.4 times more Copper than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 9.2 times more Iron, 7 times more Manganese and more Selenium than Raw Navel Oranges.
• Both Navel Oranges and Red Leaf Lettuce contain similar levels of Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Raw Red Leaf Lettuce lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 5.5 times more Carbohydrate, 17.7 times more Sugars, 8 times more Fructose and 2.4 times more Fiber than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 9 times more Omega 3 and 1.5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.