Comparing Nutrients in 7 ounces Chilled Orange Juice VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	17.6% 23g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 7.96g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	3.22% 0.26mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	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	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.68% 173g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Butterhead Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice 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 Chilled Orange Juice vs Butterhead Lettuce:

• 7 ounces of Chilled Orange Juice have 1.3 times more Vitamin B5 and 9.1 times more Vitamin C than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 83 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butterhead Lettuce provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Butterhead Lettuce:

• 7 ounces of Chilled Orange Juice have 2.6 times more Copper than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 3.2 times more Calcium, 9.5 times more Iron, 7.8 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butterhead Lettuce contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice have 5.2 times more Carbohydrate, 8.8 times more Sugars and 4.4 times more Fructose than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 11.9 times more Omega 3, 3.7 times more Fiber and 2 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Chilled Orange Juice from Concentrate as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.