Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	23% 29.7g	130g per day for Men 19-50 years
Sugars	34.2% 25g	27% 19.7g	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	NA	13.8% 10g	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	NA	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	31.6% 12g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	620% 5580μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	32.3% 0.42mg	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	22.5% 90μg	72.5% 290μg	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	30% 27mg	31% 28mg	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	49.3% 7.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	25% 250mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	27.8% 0.25mg	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	80% 6.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	54.3% 1.25mg	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	34.3% 240mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25% 930g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Iceberg Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Iceberg Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Iceberg Lettuce:

• 1 kilogram of Canned Carrots with Salt has 22.3 times more Vitamin A, 4.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.1 times more Vitamin E than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 2.3 times more Vitamin B1, 3.2 times more Vitamin B9 and 2.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Iceberg Lettuce provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Iceberg Lettuce:

• 1 kilogram of Canned Carrots with Salt has 1.4 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 3.6 times more Manganese, 1.3 times more Potassium, 24.2 times more Sodium and 1.7 times more Zinc than Iceberg Lettuce.
• Both Canned Carrots with Salt and Iceberg Lettuce contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Iceberg Lettuce lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.9 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 4.7 times more Omega 3 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.