Comparing Nutrients in 500 calories Valencia OrangesVS Butterhead Lettuce

Weight per 500 calories

Valencia Oranges

1020g

Butterhead Lettuce

3846g

Valencia Oranges have 3.8 times more energy per 100g than Butterhead Lettuce. It has low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Butterhead Lettuce

33%

12%

55%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Butterhead Lettuce

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

8.72%8.46g

3.06 gvs8.46 g

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

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1.1%0.36g

Saturated Fat

3.5%1.1g

0.36 gvs1.1 g

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

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10.2%0.16g

Omega 3

200%3.2g

0.16 gvs3.2 g

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

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2.64%0.45g

Omega 6

7.7%1.3g

0.45 gvs1.3 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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93%121g

Carbohydrate

66%85.8g

121 gvs85.8 g

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

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Sugars

50%36g

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

NA gvs36 g

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

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Fructose

27%19.6g

≤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]

NA gvs19.6 g

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

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Glucose

%16.5g

NA gvs16.5 g

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

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Sucrose

%0g

NA gvs0 g

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

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67%25.5g

Fiber

111%42.3g

25.5 gvs42.3 g

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

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19%10.6g

Protein

93%52g

10.6 gvs52 g

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

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Vitamins

Valencia Orangesvs Butterhead Lettuce

13.6%122μg

Vitamin A

709%6385μg

RAE, retinol activity equivalents

122 μgvs6385 μg

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

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74%0.89mg

Vitamin B1

183%2.2mg

Thiamine

0.89 mgvs2.2 mg

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

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31.4%0.41mg

Vitamin B2

183%2.4mg

Riboflavin

0.41 mgvs2.4 mg

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

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17.5%2.8mg

Vitamin B3

86%13.7mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs13.7 mg

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

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51%2.55mg

Vitamin B5

115%5.77mg

Pantothenic acid

2.55 mgvs5.77 mg

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

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49.5%0.64mg

Vitamin B6

243%3.15mg

Pyridoxine

0.64 mgvs3.15 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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99%398μg

Vitamin B9

702%2808μg

Folates and Folic Acid

398 μgvs2808 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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550%495mg

Vitamin C

158%142mg

Ascorbic acid

495 mgvs142 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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Vitamin E

46%6.92mg

Tocopherols and Tocotrienols

NA mgvs6.92 mg

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

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Vitamin K

3279%3935μg

Phytomenadione or phylloquinone

NA μgvs3935 μg

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

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Minerals

Valencia Orangesvs Butterhead Lettuce

41%408mg

Calcium

135%1346mg

408 mgvs1346 mg

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

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42%0.38mg

Copper

68.4%0.62mg

0.38 mgvs0.62 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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11.5%0.92mg

Iron

596%47.7mg

0.92 mgvs47.7 mg

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

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24.3%102mg

Magnesium

119%500mg

102 mgvs500 mg

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

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10.2%0.23mg

Manganese

299%6.9mg

0.23 mgvs6.9 mg

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

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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 .

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24.8%173mg

Phosphorus

181%1269mg

173 mgvs1269 mg

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

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53.7%1827mg

Potassium

269%9154mg

1827 mgvs9154 mg

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

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Selenium

42%23μg

NA μgvs23 μg

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

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0%0mg

Sodium

13%192mg

0 mgvs192 mg

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

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5.57%0.61mg

Zinc

70%7.7mg

0.61 mgvs7.7 mg

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

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24%881g

Water

99%3678g

881 gvs3678 g

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

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Butterhead Lettuce:

Raw Valencia Oranges have 3.5 times more Vitamin C than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 52.1 times more Vitamin A, 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Butterhead Lettuce:

Raw Butterhead Lettuce contains 3.3 times more Calcium, 1.6 times more Copper, 51.9 times more Iron, 4.9 times more Magnesium, 29.3 times more Manganese, 7.3 times more Phosphorus, 5 times more Potassium, more Sodium, 12.6 times more Zinc and 4.2 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.4 times more Carbohydrate than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 2.8 times more Fat, 19.6 times more Omega 3, 2.9 times more Omega 6, 1.7 times more Fiber and 4.9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Butterhead Lettuce have similar amounts of Energy per 500 kcal.
Both Raw Valencia Oranges as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesButterhead LettuceVS Navel OrangesValencia OrangesVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Butterhead Lettuce

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: