Comparing Nutrients in 100 grams Fresh Orange juice VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Fresh Orange juice	Romaine Lettuce	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.59% 17kcal	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	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.28% 0.047g	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	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.64% 1.2g	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	1.1% 0.8g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	48.4% 436μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	5.7% 0.074mg	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	34% 136μg	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	4.44% 4mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	85.4% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Romaine Lettuce	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	5.33% 0.048mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	6.74% 0.16mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Romaine Lettuce per 100 g

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

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

• 100 grams of Fresh Orange juice have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 12.5 times more Vitamin C than Romaine Lettuce.
• While 100 g of Raw Cos Or Romaine Lettuce contain 43.6 times more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 1025 times more Vitamin K than Raw Orange juice.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 g of Raw Cos Or Romaine Lettuce contain 3 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 11.1 times more Manganese, 1.8 times more Phosphorus and 4.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Romaine Lettuce contain similar levels of Copper, Potassium 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 Cos Or Romaine Lettuce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 3.2 times more Carbohydrate, 7.1 times more Sugars and 2.7 times more Fructose than Romaine Lettuce.
• While 100 g of Raw Cos Or Romaine Lettuce contain 10.3 times more Omega 3, 10.5 times more Fiber and 1.8 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in 100 grams.