Comparing Nutrients in 7 ounces Butterhead Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.4% 4.43g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	2.14% 1.55g	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	1.4% 1g	1.18% 0.85g	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	% 0.85g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	13.7% 0.18mg	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	36.2% 145μg	19% 75.4μg	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	8.16% 7.34mg	20.3% 18.3mg	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	2.4% 0.36mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	6.4% 0.058mg	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	30.8% 2.46mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	21.6% 0.5mg	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	9.36% 65.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Green Leaf Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Butterhead Lettuce versus 7 oz of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Butterhead Lettuce vs Green Leaf Lettuce:

• 7 ounces of Butterhead Lettuce have 1.9 times more Vitamin B9 than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 2.2 times more Vitamin A, 1.3 times more Vitamin B2 and 2.5 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Butterhead Lettuce vs Green Leaf Lettuce:

• 7 ounces of Butterhead Lettuce have 1.4 times more Iron and 1.2 times more Potassium than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.8 times more Copper and 1.4 times more Manganese than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butterhead Lettuce have 1.4 times more Omega 3 than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.3 times more Carbohydrate than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Green Leaf Lettuce offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Butterhead Lettuce as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Butterhead Lettuce VS Green Leaf Lettuce

What are the health benefits of Butterhead Lettuce compared to Green Leaf Lettuce?

Butterhead lettuce is a good source of vitamins A and K, as well as folate and iron. It is also high in water content, making it hydrating and low in calories. Green leaf lettuce is also a good source of vitamins A and K, but it tends to have a slightly higher fiber content compared to butterhead lettuce. Both types of lettuce are nutritious options for a vegan diet, providing essential vitamins and minerals.

Can I lose weight easier by eating more Butterhead Lettuce or Green Leaf Lettuce?

Both Butterhead Lettuce and Green Leaf Lettuce are low in calories and high in fiber, making them great choices for weight loss. However, Butterhead Lettuce is slightly higher in calories and fat compared to Green Leaf Lettuce. Therefore, if you are looking to lose weight, Green Leaf Lettuce may be the better option as it is lower in calories and can help you feel full while consuming fewer calories. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of vegetables and whole foods into your diet is key.

Should I eat more Butterhead Lettuce or more Green Leaf Lettuce to gain more muscles while training consistently?

Both Butterhead Lettuce and Green Leaf Lettuce are nutritious options that can support muscle growth when combined with a balanced diet. However, Green Leaf Lettuce is slightly higher in protein and iron compared to Butterhead Lettuce, which can be beneficial for muscle building. Including a variety of leafy greens in your diet, along with other protein-rich plant foods, will help support your muscle-building goals.

What is the environmental impact of producing Butterhead Lettuce compared to Green Leaf Lettuce?

Butterhead lettuce generally has a slightly higher environmental impact compared to green leaf lettuce due to its higher water and resource requirements for cultivation. However, both types of lettuce have a lower environmental footprint compared to animal-based foods. Opting for locally grown and organic options can help reduce the overall environmental impact of lettuce production.