Comparing Nutrients in 7 ounces Romaine Lettuce VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Romaine Lettuce	Blanched Almonds	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	144% 24.5g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	12.7% 9.2g	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	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	11% 4.17g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	96% 865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.6% 0.23mg	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	24.3% 97μg	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	0% 0mg	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	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	226% 2.04mg	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	24% 1.92mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 10.6 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 182.7 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Romaine Lettuce vs Blanched Almonds:

• Raw Cos Or Romaine Lettuce have 21 times more Water than Blanched Almonds.
• While Blanched Almonds contain 7.2 times more Calcium, 21.4 times more Copper, 3.4 times more Iron, 19.1 times more Magnesium, 11.8 times more Manganese, 16 times more Phosphorus, 2.7 times more Potassium, 8 times more Selenium, 2.4 times more Sodium and 12.9 times more Zinc than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 7 ounces:

• Raw Cos Or Romaine Lettuce have 28.3 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 34.7 times more Energy, 175.1 times more Fat, 101.4 times more Saturated Fat, 263.1 times more Omega 6, 5.7 times more Carbohydrate, 3.9 times more Sugars, 4.7 times more Fiber and 17.4 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.