Comparing Nutrients in 100 calories Romaine Lettuce VS Carrots

Weight per 100 calories

• Romaine Lettuce: 588g
• Carrots: 244g

Raw Carrots have 2.4 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Romaine Lettuce or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Romaine Lettuce	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	18% 23.4g	130g per day for Men 19-50 years
Sugars	9.66% 7g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.5% 4.7g	1.85% 1.34g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.3g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	18% 6.83g	38g per day for Men 19-50 years
Protein	13% 7.24g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Carrots	Recommended Dietary Allowance
Vitamin A	285% 2565μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	200% 800μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.5mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.76mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Carrots	Recommended Dietary Allowance
Calcium	19.4% 194mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.3% 5.7mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.2% 176mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	15% 557g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Romaine Lettuce vs Carrots:

• Raw Cos Or Romaine Lettuce have 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 17.3 times more Vitamin B9, 1.6 times more Vitamin C and 18.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.3 times more Vitamin B3 and 2.1 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Romaine Lettuce vs Carrots:

• Raw Cos Or Romaine Lettuce have 2.4 times more Calcium, 2.6 times more Copper, 7.8 times more Iron, 2.8 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 9.6 times more Selenium, 2.3 times more Zinc and 2.6 times more Water than Raw Carrots.
• While Raw Carrots contain 3.6 times more Sodium than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 100 calories:

• Raw Cos Or Romaine Lettuce have 3 times more Fat, 136.3 times more Omega 3, 3.5 times more Fructose, 1.8 times more Fiber and 3.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.