Comparing Nutrients in 7 ounces Romaine Lettuce VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	2.57% 1.87g	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	2.2% 1.6g	1.4% 1g	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	% 0.77g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	96% 865μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.5% 0.16mg	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	67.5% 270μg	36.2% 145μg	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	8.8% 7.94mg	8.16% 7.34mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	3.53% 0.032mg	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	24% 1.92mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	15.4% 0.36mg	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	8.5% 59.5mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Butterhead Lettuce per 7 oz

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

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

• 7 ounces of Romaine Lettuce have 2.6 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Romaine Lettuce vs Butterhead Lettuce:

• 7 ounces of Romaine Lettuce have 3 times more Copper than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 1.3 times more Iron than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Romaine Lettuce have 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Fiber than Butterhead Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Protein per seven ounces.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.