Comparing Nutrients in 100 grams Romaine Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.08% 0.78g	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	1.1% 0.8g	0.59% 0.43g	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	% 0.39g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	6.92% 0.09mg	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	34% 136μg	9.5% 38μg	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	4.44% 4mg	10.2% 9.2mg	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	0.87% 0.13mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	3.22% 0.029mg	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	12% 0.97mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	11% 0.25mg	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	4.3% 30mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Green Leaf Lettuce:

• Raw Cos Or Romaine Lettuce have 3.6 times more Vitamin B9 than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 2.3 times more Vitamin C and 1.7 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 100 g.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Romaine Lettuce vs Green Leaf Lettuce:

• Raw Cos Or Romaine Lettuce have 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.6 times more Manganese, 1.5 times more Selenium and 3.5 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cos Or Romaine Lettuce have 1.9 times more Omega 3, 1.5 times more Sugars, 1.9 times more Fructose and 1.6 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.