Comparing Nutrients in 7 ounces Romaine Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	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	5.02% 6.53g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	96% 865μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	24% 1.92mg	21.3% 1.7mg	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	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	8.5% 59.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	11.3% 385mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.1% 188g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Romaine 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 Romaine Lettuce vs Green Leaf Lettuce:

• 7 ounces of Romaine Lettuce have 3.6 times more Vitamin B9 than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 2.3 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Green Leaf Lettuce provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 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 Green Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Romaine Lettuce have 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.6 times more Manganese than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Green Leaf Lettuce contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Romaine Lettuce have 1.9 times more Omega 3 and 1.6 times more Fiber than Green Leaf Lettuce.
• Both Romaine Lettuce and Green Leaf Lettuce offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Romaine Lettuce VS Green Leaf Lettuce

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

Romaine lettuce is a good source of vitamin A, vitamin K, and folate, while green leaf lettuce is rich in vitamin A, vitamin K, and vitamin C. Both types of lettuce are low in calories and high in fiber, making them great choices for weight management and digestive health. Incorporating a variety of leafy greens into your diet can provide a range of nutrients and antioxidants to support overall health.

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

Both Romaine lettuce and Green Leaf lettuce are low in calories and high in fiber, making them great choices for weight loss. However, Romaine lettuce is slightly lower in calories and higher in nutrients like vitamin A and vitamin K compared to Green Leaf lettuce. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either lettuce into your diet can help with weight loss when paired with a balanced diet and regular physical activity.

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

Both Romaine Lettuce and Green Leaf Lettuce are nutritious options for muscle building due to their high protein content, vitamins, and minerals. However, Green Leaf Lettuce is slightly higher in protein and iron, which are important nutrients for muscle growth and recovery. Including both varieties in your diet can provide a well-rounded source of nutrients to support your training goals.

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

Romaine Lettuce typically requires more water and resources to grow compared to Green Leaf Lettuce. However, both types of lettuce have a lower environmental impact compared to animal agriculture. Choosing locally grown and organic options can further reduce the environmental footprint of lettuce production.