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Comparing Nutrients in 300 calories Romaine LettuceVS Green Leaf Lettuce

Weight per 300 calories

Romaine Lettuce
1765g
Green Leaf Lettuce
2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Romaine Lettuce or Green Leaf Lettuce?

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Green Leaf Lettuce
30%
7%
63%
300 kcal ▼

Macro Nutrients

Romaine Lettucevs Green Leaf Lettuce
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.46%5.3g
Fat
3.1%3g
5.3 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.15%0.69g
Saturated Fat
1.25%0.4g
0.69 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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125%2g
Omega 3
72.5%1.16g
2 gvs1.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.88%0.83g
Omega 6
2.82%0.48g
0.83 gvs0.48 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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44.7%58g
Carbohydrate
44%57.4g
58 gvs57.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29%21g
Sugars
21.5%15.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21 gvs15.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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19.5%14g
Fructose
12%8.6g
≤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]
14 gvs8.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.9g
Glucose
%7.2g
6.9 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0g
0 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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98%37g
Fiber
68.4%26g
37 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.8%21.7g
Protein
48.6%27.2g
21.7 gvs27.2 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 Green Leaf Lettuce
855%7694μg
Vitamin A
822%7400μg
RAE, retinol activity equivalents
7694 μgvs7400 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg
Vitamin B1
117%1.4mg
Thiamine
1.27 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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91%1.2mg
Vitamin B2
123%1.6mg
Riboflavin
1.2 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.5%5.52mg
Vitamin B3
47%7.5mg
Niacin, nicotinic acid, niacinamide
5.52 mgvs7.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
53.6%2.68mg
Pantothenic acid
2.5 mgvs2.68 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
138%1.8mg
Pyridoxine
1.3 mgvs1.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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600%2400μg
Vitamin B9
190%760μg
Folates and Folic Acid
2400 μgvs760 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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78.4%70.6mg
Vitamin C
204%184mg
Ascorbic acid
70.6 mgvs184 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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15.3%2.3mg
Vitamin E
29.3%4.4mg
Tocopherols and Tocotrienols
2.3 mgvs4.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1507%1809μg
Vitamin K
2105%2526μg
Phytomenadione or phylloquinone
1809 μgvs2526 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Romaine Lettucevs Green Leaf Lettuce
58.2%582mg
Calcium
72%720mg
582 mgvs720 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg
Copper
64.4%0.58mg
0.85 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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214%17mg
Iron
215%17mg
17 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59%247mg
Magnesium
62%260mg
247 mgvs260 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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119%2.74mg
Manganese
217%5mg
2.74 mgvs5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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75.6%529mg
Phosphorus
83%580mg
529 mgvs580 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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128%4359mg
Potassium
114%3880mg
4359 mgvs3880 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.06μg
Selenium
22%12μg
7.06 μgvs12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.4%141mg
Sodium
37.3%560mg
141 mgvs560 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.06mg
Zinc
32.7%3.6mg
4.06 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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45%1670g
Water
51.3%1900g
1670 gvs1900 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Romaine Lettuce vs Green Leaf Lettuce:
Comparing minerals per 300 calories for Romaine Lettuce vs Green Leaf Lettuce:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Romaine LettuceVS Iceberg LettuceGreen Leaf LettuceVS Iceberg LettuceRomaine LettuceVS Lotus RootGreen Leaf LettuceVS Lotus Root
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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