Comparing Nutrients in 100 grams Romaine Lettuce VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Romaine Lettuce	Roasted Almonds	Recommended Dietary Allowance
Energy	0.59% 17kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.75g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Roasted Almonds	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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	10.5% 0.14mg	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	13.8% 55μg	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% 0mg	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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Roasted Almonds:

• Raw Cos Or Romaine Lettuce have more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 183.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Dry Roasted Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Raw Cos Or Romaine Lettuce as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Romaine Lettuce vs Roasted Almonds:

• Raw Cos Or Romaine Lettuce have 39.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 22.9 times more Copper, 3.8 times more Iron, 19.9 times more Magnesium, 14.4 times more Manganese, 15.7 times more Phosphorus, 2.9 times more Potassium, 5 times more Selenium and 14.4 times more Zinc than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 100 grams:

• Raw Cos Or Romaine Lettuce have 11.3 times more Omega 3 and 80 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 35.2 times more Energy, 175.1 times more Fat, 104.9 times more Saturated Fat, 275.4 times more Omega 6, 6.4 times more Carbohydrate, 4.1 times more Sugars, 5.2 times more Fiber and 17 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.