Comparing Nutrients in 7 ounces Romaine Lettuce VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Romaine Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	6.3% 183kcal	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	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.57% 0.097g	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	32% 42g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	11% 4.17g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	96% 865μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	32.2% 0.42mg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Romaine Lettuce vs Baked White Potatoes:

• Raw Cos Or Romaine Lettuce have 436 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B9 and 38 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Romaine Lettuce vs Baked White Potatoes:

• Raw Cos Or Romaine Lettuce have 3.3 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Baked Whole White Potatoes have similar amounts of Manganese per 7 oz.
• Both Raw Cos Or Romaine Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cos Or Romaine Lettuce have 7.5 times more Omega 3 and 2.2 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.4 times more Energy, 6.4 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Raw Cos Or Romaine Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.