Comparing Nutrients in 100 calories Navel Oranges VS Red Leaf Lettuce

Weight per 100 calories

• Navel Oranges: 204g
• Red Leaf Lettuce: 769g

Navel Oranges have 3.8 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or Red Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	5.1% 3.7g	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	6.33% 4.6g	2.97% 2.15g	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	% 4.02g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	59% 0.77mg	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	17.3% 69.4μg	69.2% 277μg	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	134% 121mg	31.6% 28.5mg	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	2.04% 0.31mg	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	899% 1079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	24% 0.22mg	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	3.3% 0.27mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	68% 1.56mg	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	6.7% 47mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.74% 175g	20% 736g	3700g per day for Men 19-50 years

Navel Oranges VS Red Leaf Lettuce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Red Leaf Lettuce?

Lets compare vitamin content per 100 calories of Navel Oranges vs Red Leaf Lettuce:

• 100 calories of Navel Oranges have 4.2 times more Vitamin C than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain 117.8 times more Vitamin A, 3.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B6, 4 times more Vitamin B9, 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Red Leaf Lettuce:

• 100 kcal of Raw Red Leaf Lettuce contain 2.9 times more Calcium, 2.7 times more Copper, 34.8 times more Iron, 4.1 times more Magnesium, 26.4 times more Manganese, 4.6 times more Phosphorus, 4.2 times more Potassium, more Selenium, 94.2 times more Sodium, 9.4 times more Zinc and 4.2 times more Water than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.5 times more Carbohydrate, 4.7 times more Sugars and 2.1 times more Fructose than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain 33.9 times more Omega 3, 1.5 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Red Leaf Lettuce offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 100 calories.