Comparing Nutrients in 7 ounces Green Leaf Lettuce VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	NA	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	1.18% 0.85g	NA	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	81.6% 734μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	9.6% 0.13mg	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	19% 75.4μg	19.3% 77.4μg	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	20.3% 18.3mg	107% 96mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	8.16% 0.073mg	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	21.3% 1.7mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	2% 0.046mg	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	8.22% 57.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 30.8 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B5 and 5.3 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Green Leaf Lettuce as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Leaf Lettuce vs Valencia Oranges:

• Raw Green Leaf Lettuce has 9.6 times more Iron, 1.3 times more Magnesium, 10.9 times more Manganese, 1.7 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Copper than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Valencia Oranges have similar amounts of Calcium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Leaf Lettuce has 3.6 times more Omega 3 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.