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Comparing Nutrients in 100 grams Butterhead LettuceVS Almonds

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce
33%
12%
55%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

0.45%13kcal
Energy
20%579kcal
13 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.22g
Fat
51.5%50g
0.22 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.091%0.029g
Saturated Fat
12%3.8g
0.029 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g
Omega 3
0.19%0.003g
0.083 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.2%0.034g
Omega 6
72.5%12.3g
0.034 gvs12.3 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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1.7%2.23g
Carbohydrate
16.6%21.6g
2.23 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.94g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.94 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.7%0.51g
Fructose
0.15%0.11g
≤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]
0.51 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.43g
Glucose
%0.17g
0.43 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%3.95g
0 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.9%1.1g
Fiber
33%12.5g
1.1 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.4%1.35g
Protein
37.8%21g
1.35 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

18.4%166μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
166 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.75%0.057mg
Vitamin B1
17%0.21mg
Thiamine
0.057 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.77%0.062mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.062 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.23%0.36mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3%0.15mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.15 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.3%0.082mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.082 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.3%73μg
Vitamin B9
11%44μg
Folates and Folic Acid
73 μgvs44 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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4.1%3.7mg
Vitamin C
0%0mg
Ascorbic acid
3.7 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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1.2%0.18mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.18 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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85.3%102μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
102 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
27%269mg
35 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1.78%0.016mg
Copper
115%1.03mg
0.016 mgvs1.03 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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15.5%1.24mg
Iron
46.4%3.7mg
1.24 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.1%13mg
Magnesium
64.3%270mg
13 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.8%0.18mg
Manganese
95%2.18mg
0.18 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg
Phosphorus
68.7%481mg
33 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7%238mg
Potassium
21.6%733mg
238 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
7.45%4.1μg
0.6 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.067%1mg
5 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
28.4%3.12mg
0.2 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.6%96g
Water
0.12%4.4g
96 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Butterhead Lettuce vs Almonds:
Comparing minerals per 100 grams for Butterhead Lettuce vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: