Comparing Nutrients in 100 grams Fresh Orange juice VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Celtuce	16%	13%	71%

Macro Nutrients

	Fresh Orange juice	Celtuce	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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	2.92% 2.12g	NA	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Celtuce	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	3.85% 0.05mg	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	7.5% 30μg	11.5% 46μg	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	55.6% 50mg	21.7% 19.5mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Celtuce	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	4.44% 0.04mg	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	2.5% 0.2mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	30% 0.69mg	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	2.43% 17mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Celtuce per 100 g

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

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Celtuce:

• 100 grams of Fresh Orange juice have 1.6 times more Vitamin B1 and 2.6 times more Vitamin C than Celtuce.
• While 100 g of Raw Celtuce contain 17.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Celtuce provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Celtuce:

• 100 g of Raw Celtuce contain 3.5 times more Calcium, 2.8 times more Iron, 2.5 times more Magnesium, 49.1 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 5.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Celtuce contain similar levels of Copper and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Celtuce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 2.8 times more Carbohydrate than Celtuce.
• While 100 g of Raw Celtuce contain 8.5 times more Fiber than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Celtuce provide inadequate amounts of Energy and Protein in 100 grams.