Comparing Nutrients in 100 calories Iceberg Lettuce VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Iceberg Lettuce: 714g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Raw Iceberg Lettuce, which is very low in comparison to other foods. Iceberg Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Iceberg Lettuce or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Iceberg Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	16.3% 21.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	19.4% 14g	14.8% 10.7g	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	9.85% 7.14g	NA	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	20% 179μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.4% 0.29mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.8% 207μg	8.7% 34.8μg	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	22.2% 20mg	9.66% 8.7mg	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	8.57% 1.3mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 172μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 129mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	36.6% 2.93mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	85% 1.96mg	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	20.4% 143mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	18.5% 683g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Iceberg Lettuce vs Canned Carrots with Liquids and Salt:

• Raw Iceberg Lettuce has 3.5 times more Vitamin B1, 1.5 times more Vitamin B2, 6 times more Vitamin B9, 2.3 times more Vitamin C and 4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.9 times more Vitamin A, 2.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.5 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Iceberg Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Iceberg Lettuce vs Canned Carrots with Liquids and Salt:

• Raw Iceberg Lettuce has 1.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Copper, 2.2 times more Manganese, 2.4 times more Selenium and 14.6 times more Sodium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Iceberg Lettuce has 1.6 times more Fat, 10.7 times more Omega 3, 1.3 times more Sugars and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Iceberg Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.