Comparing Nutrients in 5 ounces Romaine LettuceVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Romaine Lettuce

24%

13%

63%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Romaine Lettucevs Valencia Oranges

0.83%24kcal

Energy

2.4%69.5kcal

24 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.44%0.43g

Fat

0.44%0.43g

0.43 gvs0.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.17%0.055g

Saturated Fat

0.16%0.05g

0.055 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

10%0.16g

Omega 3

1.4%0.023g

0.16 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.39%0.067g

Omega 6

0.37%0.062g

0.067 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

3.6%4.66g

Carbohydrate

13%17g

4.66 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

2.33%1.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

1.56%1.13g

Fructose

≤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]

1.13 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%0.55g

Glucose

0.55 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

7.83%2.98g

Fiber

9.33%3.54g

2.98 gvs3.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

3.1%1.74g

Protein

2.63%1.47g

1.74 gvs1.47 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Romaine Lettucevs Valencia Oranges

68.7%618μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

618 μgvs17 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.5%0.1mg

Vitamin B1

10.3%0.12mg

Thiamine

0.1 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

7.3%0.095mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.095 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

2.77%0.44mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.39 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.03%0.2mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.07%0.1mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.1 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

48%193μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

193 μgvs55.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

6.3%5.67mg

Vitamin C

76.4%68.7mg

Ascorbic acid

5.67 mgvs68.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.23%0.18mg

Vitamin E

Tocopherols and Tocotrienols

0.18 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

121%145μg

Vitamin K

Phytomenadione or phylloquinone

145 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Romaine Lettucevs Valencia Oranges

4.68%46.8mg

Calcium

5.67%56.7mg

46.8 mgvs56.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

7.56%0.068mg

Copper

5.83%0.052mg

0.068 mgvs0.052 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

17%1.37mg

Iron

1.6%0.13mg

1.37 mgvs0.13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

4.72%20mg

Magnesium

3.37%14mg

20 mgvs14 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

9.55%0.22mg

Manganese

1.4%0.033mg

0.22 mgvs0.033 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

6.07%42.5mg

Phosphorus

3.44%24mg

42.5 mgvs24 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

10.3%350mg

Potassium

7.46%254mg

350 mgvs254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

1.03%0.57μg

Selenium

0.57 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.76%11.3mg

Sodium

0%0mg

11.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

2.96%0.33mg

Zinc

0.77%0.085mg

0.33 mgvs0.085 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

3.62%134g

Water

3.3%122g

134 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Romaine Lettuce vs Valencia Oranges:

Raw Cos Or Romaine Lettuce have 36.3 times more Vitamin A, 1.7 times more Vitamin B2 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Vitamin B5 and 12.1 times more Vitamin C than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 5 oz.
Both Raw Cos Or Romaine Lettuce as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Romaine Lettuce vs Valencia Oranges:

Raw Cos Or Romaine Lettuce have 1.3 times more Copper, 10.8 times more Iron, 1.4 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 3.8 times more Zinc than Raw Valencia Oranges.
Both Raw Cos Or Romaine Lettuce and Raw Valencia Oranges have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Cos Or Romaine Lettuce have 7.1 times more Omega 3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Energy and 3.6 times more Carbohydrate than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Valencia Oranges have similar amounts of Fiber and Protein per 5 oz.
Both Raw Cos Or Romaine Lettuce as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Romaine LettuceVS Iceberg LettuceValencia OrangesVS Iceberg LettuceRomaine LettuceVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Romaine LettuceVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: