Comparing Nutrients in 100 grams Butterhead LettuceVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce

33%

12%

55%

Blanched Almonds

14%

75%

11%

100 g ▼

Macro Nutrients

Butterhead Lettucevs Blanched Almonds

0.45%13kcal

Energy

20.3%590kcal

13 kcalvs590 kcal

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

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0.23%0.22g

Fat

54%52.5g

0.22 gvs52.5 g

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

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0.091%0.029g

Saturated Fat

12.4%3.95g

0.029 gvs3.95 g

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

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5.2%0.083g

Omega 3

0.25%0.004g

0.083 gvs0.004 g

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

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0.2%0.034g

Omega 6

72.7%12.4g

0.034 gvs12.4 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

14.4%18.7g

2.23 gvs18.7 g

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

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1.3%0.94g

Sugars

6.4%4.63g

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

0.94 gvs4.63 g

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

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0.7%0.51g

Fructose

0%0g

≤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 g

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

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%0.43g

Glucose

%0.03g

0.43 gvs0.03 g

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

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%0g

Sucrose

%4.46g

0 gvs4.46 g

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

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2.9%1.1g

Fiber

26%9.9g

1.1 gvs9.9 g

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

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2.4%1.35g

Protein

38.2%21.4g

1.35 gvs21.4 g

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

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Vitamins

Butterhead Lettucevs Blanched Almonds

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

16%0.19mg

Thiamine

0.057 mgvs0.19 mg

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

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4.77%0.062mg

Vitamin B2

54.7%0.71mg

Riboflavin

0.062 mgvs0.71 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%3.5mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs3.5 mg

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

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3%0.15mg

Vitamin B5

6.28%0.31mg

Pantothenic acid

0.15 mgvs0.31 mg

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

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6.3%0.082mg

Vitamin B6

8.85%0.12mg

Pyridoxine

0.082 mgvs0.12 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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18.3%73μg

Vitamin B9

12.3%49μg

Folates and Folic Acid

73 μgvs49 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

158%23.8mg

Tocopherols and Tocotrienols

0.18 mgvs23.8 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

Butterhead Lettucevs Blanched Almonds

3.5%35mg

Calcium

23.6%236mg

35 mgvs236 mg

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

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1.78%0.016mg

Copper

114%1.03mg

0.016 mgvs1.03 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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15.5%1.24mg

Iron

41%3.28mg

1.24 mgvs3.28 mg

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

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3.1%13mg

Magnesium

64%268mg

13 mgvs268 mg

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

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7.8%0.18mg

Manganese

79.8%1.84mg

0.18 mgvs1.84 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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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

19.4%659mg

238 mgvs659 mg

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

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1.1%0.6μg

Selenium

5.8%3.2μg

0.6 μgvs3.2 μg

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

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0.33%5mg

Sodium

1.27%19mg

5 mgvs19 mg

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

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1.8%0.2mg

Zinc

27%2.97mg

0.2 mgvs2.97 mg

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

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2.6%96g

Water

0.12%4.5g

96 gvs4.5 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 Blanched Almonds:

Raw Butterhead Lettuce has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 3.4 times more Vitamin B1, 11.5 times more Vitamin B2, 9.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 131.9 times more Vitamin E than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Butterhead Lettuce vs Blanched Almonds:

Raw Butterhead Lettuce has 21.2 times more Water than Blanched Almonds.
While Blanched Almonds contain 6.7 times more Calcium, 64.2 times more Copper, 2.6 times more Iron, 20.6 times more Magnesium, 10.3 times more Manganese, 14.6 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium, 3.8 times more Sodium and 14.9 times more Zinc than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 100 grams:

Raw Butterhead Lettuce has 20.8 times more Omega 3 than Blanched Almonds.
While Blanched Almonds contain 45.4 times more Energy, 238.7 times more Fat, 136.3 times more Saturated Fat, 363.7 times more Omega 6, 8.4 times more Carbohydrate, 4.9 times more Sugars, 9 times more Fiber and 15.9 times more Protein than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Butterhead LettuceVS Romaine LettuceBlanched AlmondsVS Romaine LettuceButterhead LettuceVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 grams Butterhead LettuceVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: