Nutritional Comparison: Romaine Lettuce vs Iceberg Lettuce

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Nutritional Comparison: Romaine Lettuce vs Iceberg Lettuce

Nutrient	Romaine Lettuce	Iceberg Lettuce
Calories	8 kcal	10 kcal
Protein	0.58 g	0.65 g
Total Fat	0.12 g	0.07 g
Carbohydrates	1.5 g	2.1 g
Fiber	0.99 g	0.86 g
Sugars	0.56 g	1.4 g
Calcium	16 mg	10 mg
Potassium	116 mg	80 mg
Vitamin A	205 IU	286 IU
Vitamin K	48 mcg	17 mcg

Romaine lettuce is more nutrient-dense, offering higher levels of Vitamin A, Vitamin K, Potassium, and Fiber. Iceberg lettuce, while low in calories, has fewer nutrients but a mild flavor and crunchy texture.

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Appendix: Symptoms of Nutrient Deficiencies

1. Vitamin A Deficiency: Symptoms include night blindness, dry skin, frequent infections, dry eyes, and Bitot's spots. Long-term deficiency can lead to severe vision issues.

2. Vitamin K Deficiency: Symptoms include easy bruising, excessive bleeding, heavy menstrual periods, and difficulty clotting. Chronic deficiency can result in osteoporosis and clotting disorders.

3. Potassium Deficiency: Symptoms include muscle weakness, fatigue, irregular heartbeat, constipation, and tingling in limbs. Long-term deficiency can cause cardiovascular issues and digestive problems.

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