Comparing Nutrients in 7 ounces Iceberg Lettuce VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Romaine Lettuce	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Iceberg Lettuce has 1.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 17.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.4 times more Vitamin C and 4.3 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Iceberg Lettuce vs Romaine Lettuce:

• Raw Cos Or Romaine Lettuce contain 1.8 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Manganese and Water per 7 oz.
• Both Raw Iceberg Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Iceberg Lettuce has 1.7 times more Sugars and 1.3 times more Fructose than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 2.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Cos Or Romaine Lettuce have similar amounts of Carbohydrate per 7 oz.
• Both Raw Iceberg Lettuce as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.