Comparing Nutrients in 1 pound Butterhead LettuceVS Almonds

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce

33%

12%

55%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Butterhead Lettucevs Almonds

2.03%59kcal

Energy

91%2626kcal

59 kcalvs2626 kcal

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

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1.03%1g

Fat

233%226g

1 gvs226 g

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

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0.41%0.13g

Saturated Fat

54%17.2g

0.13 gvs17.2 g

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

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23.5%0.38g

Omega 3

0.85%0.014g

0.38 gvs0.014 g

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

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0.91%0.15g

Omega 6

329%56g

0.15 gvs56 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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7.8%10g

Carbohydrate

75%98g

10 gvs98 g

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

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5.9%4.26g

Sugars

27.2%19.7g

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

4.26 gvs19.7 g

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

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3.2%2.3g

Fructose

0.69%0.5g

≤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]

2.3 gvs0.5 g

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

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%1.95g

Glucose

%0.77g

1.95 gvs0.77 g

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

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%0g

Sucrose

%18g

0 gvs18 g

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

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13%5g

Fiber

149%56.7g

5 gvs56.7 g

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

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11%6.12g

Protein

171%96g

6.12 gvs96 g

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

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Vitamins

Butterhead Lettucevs Almonds

83.7%753μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

753 μgvs0 μg

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

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21.5%0.26mg

Vitamin B1

77.5%0.93mg

Thiamine

0.26 mgvs0.93 mg

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

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21.6%0.28mg

Vitamin B2

397%5.16mg

Riboflavin

0.28 mgvs5.16 mg

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

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10%1.6mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs16.4 mg

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

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13.6%0.68mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

0.68 mgvs2.14 mg

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

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28.6%0.37mg

Vitamin B6

48%0.62mg

Pyridoxine

0.37 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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82.8%331μg

Vitamin B9

50%200μg

Folates and Folic Acid

331 μgvs200 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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18.6%16.8mg

Vitamin C

0%0mg

Ascorbic acid

16.8 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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5.44%0.82mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

0.82 mgvs116 mg

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

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387%464μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

464 μgvs0 μg

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

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Minerals

Butterhead Lettucevs Almonds

16%159mg

Calcium

122%1220mg

159 mgvs1220 mg

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

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8.06%0.073mg

Copper

520%4.68mg

0.073 mgvs4.68 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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70.3%5.62mg

Iron

210%17mg

5.62 mgvs17 mg

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

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14%59mg

Magnesium

292%1225mg

59 mgvs1225 mg

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

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35.3%0.81mg

Manganese

430%9.9mg

0.81 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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21.4%150mg

Phosphorus

312%2182mg

150 mgvs2182 mg

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

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31.8%1080mg

Potassium

98%3325mg

1080 mgvs3325 mg

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

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4.95%2.72μg

Selenium

34%18.6μg

2.72 μgvs18.6 μg

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

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1.5%22.7mg

Sodium

0.3%4.54mg

22.7 mgvs4.54 mg

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

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8.25%0.91mg

Zinc

129%14mg

0.91 mgvs14 mg

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

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11.7%434g

Water

0.54%20g

434 gvs20 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.

Compare more foods per 1 lb:

Butterhead LettuceVS Romaine LettuceAlmondsVS Romaine LettuceButterhead LettuceVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 pound Butterhead LettuceVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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