Comparing Nutrients in 100 calories Red Leaf Lettuce VS Frozen Carrots

Weight per 100 calories

• Red Leaf Lettuce: 769g
• Frozen Carrots: 278g

Frozen Carrots, Unprepared have 2.8 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Red Leaf Lettuce or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	17% 22g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	18.2% 13.2g	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	2.97% 2.15g	1.2% 0.86g	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	% 1.54g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	18.2% 6.92g	24% 9.17g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	321% 2885μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	20.3% 0.26mg	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	69.2% 277μg	6.94% 27.8μg	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	31.6% 28.5mg	7.7% 6.94mg	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	7.7% 1.15mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	899% 1079μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.4% 254mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23% 0.21mg	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	115% 9.23mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	20.7% 0.48mg	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	30.8% 215mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	20% 736g	6.76% 250g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Leaf Lettuce or Frozen Carrots?

Lets compare vitamin content per 100 calories of Red Leaf Lettuce vs Frozen Carrots:

• 100 calories of Red Leaf Lettuce have 1.5 times more Vitamin A, 4 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 10 times more Vitamin B9, 4.1 times more Vitamin C and 22.1 times more Vitamin K than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 1.4 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Leaf Lettuce vs Frozen Carrots:

• 100 calories of Red Leaf Lettuce have 2.5 times more Calcium, 7.6 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium, 1.7 times more Zinc and 2.9 times more Water than Frozen Carrots.
• Both Red Leaf Lettuce and Frozen Carrots contain similar levels of Copper and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Leaf Lettuce have 13.2 times more Omega 3, 2.5 times more Fructose and 4.7 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 2.6 times more Omega 6, 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.3 times more Fiber than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots offer comparable quantities of Energy per 100 calories.
• 100 calories of Red Leaf Lettuce provide inadequate amounts of Omega 6