Comparing Nutrients in 100 grams Red Leaf Lettuce VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Energy	0.45% 13kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.26g	8% 10.4g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	11.6% 8.4g	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	0.39% 0.28g	2.92% 2.12g	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	% 0.2g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.14g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	3.08% 0.04mg	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	9% 36μg	7.5% 30μg	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	4.1% 3.7mg	55.6% 50mg	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% 0.15mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	4.9% 0.044mg	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	15% 1.2mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	0.61% 0.014mg	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% 28mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Red Leaf Lettuce versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Leaf Lettuce vs Fresh Orange juice:

• 100 grams of Red Leaf Lettuce have 37.5 times more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B6 and 1403 times more Vitamin K than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 13.5 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Fresh Orange juice provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Leaf Lettuce as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Leaf Lettuce vs Fresh Orange juice:

• 100 grams of Red Leaf Lettuce have 3 times more Calcium, 6 times more Iron, 14.5 times more Manganese, 1.6 times more Phosphorus and 15 times more Selenium than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.6 times more Copper than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Selenium
• Both Raw Red Leaf Lettuce as well as Raw Orange juice lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Leaf Lettuce have 7.4 times more Omega 3, 4.5 times more Fiber and 1.9 times more Protein than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 4.6 times more Carbohydrate, 17.5 times more Sugars and 7.6 times more Fructose than Raw Red Leaf Lettuce.
• 100 grams of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Leaf Lettuce as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in 100 grams.