Comparing Nutrients in 14 ounces Butterhead LettuceVS Almonds

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce

33%

12%

55%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Butterhead Lettucevs Almonds

1.78%51.6kcal

Energy

79.2%2298kcal

51.6 kcalvs2298 kcal

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

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0.9%0.87g

Fat

204%198g

0.87 gvs198 g

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

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0.36%0.12g

Saturated Fat

47%15g

0.12 gvs15 g

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

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20.6%0.33g

Omega 3

0.74%0.012g

0.33 gvs0.012 g

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

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0.79%0.13g

Omega 6

288%49g

0.13 gvs49 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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6.8%8.85g

Carbohydrate

65.8%85.5g

8.85 gvs85.5 g

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

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5.15%3.73g

Sugars

24%17.3g

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

3.73 gvs17.3 g

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

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2.8%2.02g

Fructose

0.6%0.44g

≤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]

2.02 gvs0.44 g

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

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%1.7g

Glucose

%0.67g

1.7 gvs0.67 g

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

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%0g

Sucrose

%15.7g

0 gvs15.7 g

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

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11.5%4.37g

Fiber

131%49.6g

4.37 gvs49.6 g

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

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9.57%5.36g

Protein

150%84g

5.36 gvs84 g

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

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Vitamins

Butterhead Lettucevs Almonds

73.2%659μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

659 μgvs0 μg

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

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19%0.23mg

Vitamin B1

68%0.81mg

Thiamine

0.23 mgvs0.81 mg

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

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19%0.25mg

Vitamin B2

347%4.5mg

Riboflavin

0.25 mgvs4.5 mg

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

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8.86%1.4mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs14.4 mg

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

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12%0.6mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

0.6 mgvs1.87 mg

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

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25%0.33mg

Vitamin B6

42%0.54mg

Pyridoxine

0.33 mgvs0.54 mg

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

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Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

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

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72.4%290μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

290 μgvs175 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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16.3%14.7mg

Vitamin C

0%0mg

Ascorbic acid

14.7 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.76%0.71mg

Vitamin E

678%102mg

Tocopherols and Tocotrienols

0.71 mgvs102 mg

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

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338%406μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

406 μgvs0 μg

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

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Minerals

Butterhead Lettucevs Almonds

14%139mg

Calcium

107%1068mg

139 mgvs1068 mg

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

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7.06%0.064mg

Copper

455%4.1mg

0.064 mgvs4.1 mg

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

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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 .

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61.5%4.92mg

Iron

184%14.7mg

4.92 mgvs14.7 mg

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

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12.3%51.6mg

Magnesium

255%1072mg

51.6 mgvs1072 mg

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

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31%0.71mg

Manganese

376%8.65mg

0.71 mgvs8.65 mg

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

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Molybdenum

400%180μg

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

NA μgvs180 μg

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

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18.7%131mg

Phosphorus

273%1909mg

131 mgvs1909 mg

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

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27.8%945mg

Potassium

85.6%2909mg

945 mgvs2909 mg

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

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4.33%2.4μg

Selenium

29.6%16.3μg

2.4 μgvs16.3 μg

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

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1.32%20mg

Sodium

0.26%3.97mg

20 mgvs3.97 mg

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

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7.2%0.79mg

Zinc

113%12.4mg

0.79 mgvs12.4 mg

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

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10.3%380g

Water

0.47%17.5g

380 gvs17.5 g

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

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Lets compare vitamin content per 14 ounces of Butterhead Lettuce vs Almonds:

Raw Butterhead Lettuce has more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.6 times more Vitamin B1, 18.4 times more Vitamin B2, 10.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 142.4 times more Vitamin E than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Almonds:

Raw Butterhead Lettuce has 21.7 times more Water than Almonds.
While Almonds contain 7.7 times more Calcium, 64.4 times more Copper, 3 times more Iron, 20.8 times more Magnesium, 12.2 times more Manganese, 14.6 times more Phosphorus, 3.1 times more Potassium, 6.8 times more Selenium and 15.6 times more Zinc than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 14 ounces:

Raw Butterhead Lettuce has 27.7 times more Omega 3 than Almonds.
While Almonds contain 44.5 times more Energy, 227 times more Fat, 131.1 times more Saturated Fat, 362.5 times more Omega 6, 9.7 times more Carbohydrate, 4.6 times more Sugars, 11.4 times more Fiber and 15.7 times more Protein than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Butterhead LettuceVS Romaine LettuceAlmondsVS Romaine LettuceButterhead LettuceVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Butterhead LettuceVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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