Comparing Nutrients in 100 grams Romaine Lettuce VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Energy	0.59% 17kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Almond paste	Recommended Dietary Allowance
Calcium	3.3% 33mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Romaine Lettuce versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Almond paste:

• 100 grams of Romaine Lettuce have more Vitamin A, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9, 40 times more Vitamin C and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 6.2 times more Vitamin B2, 4.5 times more Vitamin B3 and 104.2 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Almond paste provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• 100 grams of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Almond paste:

• 100 grams of Romaine Lettuce have 6.7 times more Water than Almond paste.
• While 100 g of Almond paste contain 5.2 times more Calcium, 9.5 times more Copper, 1.6 times more Iron, 9.3 times more Magnesium, 5.5 times more Manganese, 8.6 times more Phosphorus, 1.3 times more Potassium, 10.5 times more Selenium and 6.4 times more Zinc than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 26.9 times more Energy, 92.5 times more Fat, 67.4 times more Saturated Fat, 1.8 times more Omega 3, 118.6 times more Omega 6, 14.5 times more Carbohydrate, 30.5 times more Sugars, 2.3 times more Fiber and 7.3 times more Protein than Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce provide inadequate amounts of Energy and Omega 6