Comparing Nutrients in 7 ounces Fresh Orange juice VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	4.96% 0.4mg	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	1.2% 0.028mg	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	11.7% 397mg	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	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Butterhead Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs Butterhead Lettuce:

• 7 ounces of Fresh Orange juice have 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 13.5 times more Vitamin C than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 16.6 times more Vitamin A, 2.1 times more Vitamin B2, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1023 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Butterhead Lettuce provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Orange juice 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 Fresh Orange juice vs Butterhead Lettuce:

• 7 ounces of Fresh Orange juice have 2.8 times more Copper than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 3.2 times more Calcium, 6.2 times more Iron, 12.8 times more Manganese and 1.9 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Butterhead Lettuce contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Orange juice 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 Fresh Orange juice have 4.7 times more Carbohydrate, 8.9 times more Sugars and 4.2 times more Fructose than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 7.5 times more Omega 3, 5.5 times more Fiber and 1.9 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.