Comparing Nutrients in 7 ounces Romaine LettuceVS Green Leaf Lettuce

Macros Ratio

Protein Fat Carbs

Romaine Lettuce

24%

13%

63%

Green Leaf Lettuce

30%

63%

7 oz ▼

Macro Nutrients

Romaine Lettucevs Green Leaf Lettuce

1.16%33.7kcal

Energy

1.03%29.8kcal

33.7 kcalvs29.8 kcal

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

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0.61%0.6g

Fat

0.31%0.3g

0.6 gvs0.3 g

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

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0.24%0.077g

Saturated Fat

0.12%0.04g

0.077 gvs0.04 g

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

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14%0.22g

Omega 3

7.2%0.12g

0.22 gvs0.12 g

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

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0.55%0.093g

Omega 6

0.28%0.048g

0.093 gvs0.048 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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5.02%6.53g

Carbohydrate

4.4%5.7g

6.53 gvs5.7 g

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

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3.26%2.36g

Sugars

2.14%1.55g

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

2.36 gvs1.55 g

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

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2.2%1.6g

Fructose

1.18%0.85g

≤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]

1.6 gvs0.85 g

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

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%0.77g

Glucose

%0.71g

0.77 gvs0.71 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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11%4.17g

Fiber

6.8%2.58g

4.17 gvs2.58 g

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

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4.36%2.44g

Protein

4.8%2.7g

2.44 gvs2.7 g

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

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Vitamins

Romaine Lettucevs Green Leaf Lettuce

96%865μg

Vitamin A

81.6%734μg

RAE, retinol activity equivalents

865 μgvs734 μg

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

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12%0.14mg

Vitamin B1

11.6%0.14mg

Thiamine

0.14 mgvs0.14 mg

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

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10.2%0.13mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.13 mgvs0.16 mg

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

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3.9%0.62mg

Vitamin B3

4.65%0.74mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.74 mg

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

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5.64%0.28mg

Vitamin B5

5.3%0.27mg

Pantothenic acid

0.28 mgvs0.27 mg

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

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11.3%0.15mg

Vitamin B6

13.7%0.18mg

Pyridoxine

0.15 mgvs0.18 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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67.5%270μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

270 μgvs75.4 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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8.8%7.94mg

Vitamin C

20.3%18.3mg

Ascorbic acid

7.94 mgvs18.3 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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1.7%0.26mg

Vitamin E

2.9%0.44mg

Tocopherols and Tocotrienols

0.26 mgvs0.44 mg

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

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170%203μg

Vitamin K

209%251μg

Phytomenadione or phylloquinone

203 μgvs251 μg

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

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Minerals

Romaine Lettucevs Green Leaf Lettuce

6.55%65.5mg

Calcium

7.14%71.4mg

65.5 mgvs71.4 mg

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

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10.6%0.095mg

Copper

6.4%0.058mg

0.095 mgvs0.058 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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24%1.92mg

Iron

21.3%1.7mg

1.92 mgvs1.7 mg

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

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6.6%27.8mg

Magnesium

6.14%25.8mg

27.8 mgvs25.8 mg

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

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13.4%0.31mg

Manganese

21.6%0.5mg

0.31 mgvs0.5 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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8.5%59.5mg

Phosphorus

8.22%57.5mg

59.5 mgvs57.5 mg

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

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14.4%490mg

Potassium

11.3%385mg

490 mgvs385 mg

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

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1.44%0.79μg

Selenium

2.16%1.2μg

0.79 μgvs1.2 μg

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

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1.06%16mg

Sodium

3.7%55.6mg

16 mgvs55.6 mg

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

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4.15%0.46mg

Zinc

3.25%0.36mg

0.46 mgvs0.36 mg

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

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5.07%188g

Water

5.1%188g

188 gvs188 g

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

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Lets compare vitamin content per 7 ounces of Romaine Lettuce vs Green Leaf Lettuce:

Raw Cos Or Romaine Lettuce have 3.6 times more Vitamin B9 than Raw Green Leaf Lettuce.
While Raw Green Leaf Lettuce contains 2.3 times more Vitamin C and 1.7 times more Vitamin E than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Romaine Lettuce vs Green Leaf Lettuce:

Raw Cos Or Romaine Lettuce have 1.7 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
While Raw Green Leaf Lettuce contains 1.6 times more Manganese, 1.5 times more Selenium and 3.5 times more Sodium than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Cos Or Romaine Lettuce have 1.9 times more Omega 3, 1.5 times more Sugars, 1.9 times more Fructose and 1.6 times more Fiber than Raw Green Leaf Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Green Leaf Lettuce have similar amounts of Carbohydrate and Protein per 7 oz.
Both Raw Cos Or Romaine Lettuce as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Romaine LettuceVS Iceberg LettuceGreen Leaf LettuceVS Iceberg LettuceRomaine LettuceVS Lotus RootGreen Leaf LettuceVS Lotus Root

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Comparing Nutrients in 7 ounces Romaine LettuceVS Green Leaf Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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