Comparing Nutrients in 100 grams Romaine Lettuce VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Romaine Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.044% 0.014g	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	0.14% 0.023g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	11.5% 8.3g	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	3.08% 2.23g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	5.85% 0.076mg	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	4.75% 19μg	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	37.3% 33.6mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	4.67% 0.042mg	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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	1% 0.023mg	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	5.24% 178mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.36% 87.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Romaine Lettuce have 218 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 7.2 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B5 and 8.4 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Chilled Orange Juice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cos Or Romaine Lettuce as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice:

• 100 grams of Romaine Lettuce have 3 times more Calcium, 7.5 times more Iron, 1.3 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Chilled Orange Juice.
• Both Romaine Lettuce and Chilled Orange Juice contain similar levels of Copper and Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Cos Or Romaine Lettuce as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 3.5 times more Carbohydrate, 7 times more Sugars and 2.8 times more Fructose than Raw Cos Or Romaine Lettuce.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cos Or Romaine Lettuce as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in 100 grams.