Comparing Nutrients in 7 ounces Iceberg Lettuce VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Iceberg Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	4.53% 5.9g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	2.4% 0.36mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	10% 0.81mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	5.67% 39.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Butterhead Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Iceberg 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 Iceberg Lettuce vs Butterhead Lettuce:

• 7 oz of Raw Butterhead Lettuce contain 6.6 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 1.3 times more Vitamin C and 4.2 times more Vitamin K than Raw Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Iceberg 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 Iceberg Lettuce vs Butterhead Lettuce:

• 7 ounces of Iceberg Lettuce have 1.6 times more Copper than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 1.9 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Potassium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Butterhead Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Iceberg Lettuce as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Iceberg Lettuce have 1.3 times more Carbohydrate and 2.1 times more Sugars than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 1.6 times more Omega 3 and 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Butterhead Lettuce offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Protein
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Iceberg Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.