Comparing Nutrients in 100 grams Iceberg Lettuce VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.48% 14kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	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	2.3% 2.97g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	1.38% 1g	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	% 0.91g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.05g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.82% 0.091mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	7.25% 29μg	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	3.1% 2.8mg	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	1.2% 0.18mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	2.78% 0.025mg	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	5.13% 0.41mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	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	2.86% 20mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce contains 14.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin C and 5.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin E per 100 g.
• Both Raw Iceberg 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 Iceberg Lettuce vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains 2 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.8 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Iceberg Lettuce has 2.5 times more Sugars and 2.3 times more Fructose than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Green Leaf Lettuce have similar amounts of Omega 3, Carbohydrate and Fiber per 100 g.
• Both Raw Iceberg Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.