Comparing Nutrients in 14 ounces Red Leaf Lettuce VS 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	1.78% 51.6kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.97g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	26% 19g	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	1.53% 1.1g	1.7% 1.23g	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	% 0.79g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	165% 1488μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	29% 0.38mg	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	35.7% 143μg	9.92% 39.7μg	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	16.3% 14.7mg	11% 9.92mg	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	3.97% 0.6mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	32.6% 0.29mg	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	59.5% 4.76mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	29.5% 0.68mg	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	16% 111mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Leaf Lettuce versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Leaf Lettuce vs Frozen Carrots:

• 14 ounces of Red Leaf Lettuce have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B9, 1.5 times more Vitamin C and 8 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Leaf Lettuce vs Frozen Carrots:

• 14 ounces of Red Leaf Lettuce have 2.7 times more Iron and 2.1 times more Selenium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.6 times more Copper, 1.3 times more Potassium, 2.7 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Water per 14 ounces.
• 14 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Leaf Lettuce have 4.8 times more Omega 3 and 1.7 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 3.5 times more Carbohydrate, 9.9 times more Sugars and 3.7 times more Fiber than Raw Red Leaf Lettuce.
• 14 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.