Comparing Nutrients in 100 grams Romaine Lettuce VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Romaine Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.62% 47kcal	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	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.16% 0.027g	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	8.47% 11g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.06g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	2.4% 0.031mg	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	6% 24μg	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	33.4% 30mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.3% 33mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.91% 0.021mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Canned Orange Juice per 100 g

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

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Canned Orange Juice:

• 100 grams of Romaine Lettuce have 48.4 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 1025 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B5 and 7.5 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Canned Orange Juice:

• 100 grams of Romaine Lettuce have 3.3 times more Calcium, 2.2 times more Copper, 9.7 times more Iron, 1.4 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Canned Orange Juice.
• Both Romaine Lettuce and Canned Orange Juice contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Romaine Lettuce have 16.1 times more Omega 3, 7 times more Fiber and 1.8 times more Protein than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 3.3 times more Carbohydrate, 7.4 times more Sugars and 3 times more Fructose than Raw Cos Or Romaine Lettuce.
• 100 grams of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cos Or Romaine Lettuce as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in 100 grams.