Comparing Nutrients in 14 ounces Romaine Lettuce VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Romaine Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	13.5% 9.76g	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	4.38% 3.18g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	192% 1730μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	34% 0.44mg	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	135% 540μg	7.94% 31.8μg	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	17.6% 16mg	8.8% 7.94mg	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	3.44% 0.52mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 131mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	45.4% 0.41mg	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	48% 3.85mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	77.7% 1.8mg	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	17% 119mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 376g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Romaine Lettuce vs Canned Carrots with Liquids and Salt:

• Raw Cos Or Romaine Lettuce have 3.8 times more Vitamin B1, 2.5 times more Vitamin B2, 17 times more Vitamin B9, 2 times more Vitamin C and 10.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.6 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Cos Or Romaine Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Romaine Lettuce vs Canned Carrots with Liquids and Salt:

• Raw Cos Or Romaine Lettuce have 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Copper, 2.9 times more Manganese, 30 times more Sodium and 1.3 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Water per 14 oz.
• Both Raw Cos Or Romaine Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cos Or Romaine Lettuce have 14.1 times more Omega 3 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Cos Or Romaine Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.