Comparing Nutrients in 100 grams Oranges with Peel VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Oranges with Peel	Romaine Lettuce	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.39g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	48.4% 436μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	79% 71mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	85.4% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Romaine Lettuce	Recommended Dietary Allowance
Calcium	7% 70mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Romaine Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel 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 Oranges with Peel vs Romaine Lettuce:

• 100 grams of Oranges with Peel have 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 17.8 times more Vitamin C than Romaine Lettuce.
• While 100 g of Raw Cos Or Romaine Lettuce contain 33.5 times more Vitamin A, 1.3 times more Vitamin B2 and 4.5 times more Vitamin B9 than Raw Oranges with Peel .
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Romaine Lettuce:

• 100 grams of Oranges with Peel have 2.1 times more Calcium than Romaine Lettuce.
• While 100 g of Raw Cos Or Romaine Lettuce contain 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Romaine Lettuce contain similar levels of Copper, Iron, Magnesium and Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 3.7 times more Energy, 4.7 times more Carbohydrate and 2.1 times more Fiber than Romaine Lettuce.
• While 100 g of Raw Cos Or Romaine Lettuce contain 7.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Romaine Lettuce offer comparable quantities of Protein per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in 100 grams.