Comparing Nutrients in 7 ounces Iceberg Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.28% 0.048g	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	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	13.7% 0.18mg	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	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	6.17% 5.56mg	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	6.4% 0.058mg	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	21.3% 1.7mg	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	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	11.3% 385mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.13% 190g	5.1% 188g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce contains 14.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin C and 5.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin E per 7 oz.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 2 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.8 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Copper, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Iceberg Lettuce has 2.5 times more Sugars and 2.3 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.