Comparing Nutrients in 1 kilogram Carrots VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Carrots	Romaine Lettuce	Recommended Dietary Allowance
Energy	14% 410kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	25.3% 33g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	16.4% 12g	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	7.6% 5.5g	11% 8g	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	% 5.9g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 36g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	928% 8350μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	340% 1360μg	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	65.6% 59mg	44.4% 40mg	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	44% 6.6mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Romaine Lettuce	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	67.4% 1.55mg	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	50% 350mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 883g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Romaine Lettuce:

• Raw Carrots have 1.9 times more Vitamin A, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin C and 5.1 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 7.2 times more Vitamin B9 and 7.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Romaine Lettuce:

• Raw Carrots have 1.3 times more Potassium and 8.6 times more Sodium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3.2 times more Iron than Raw Carrots.
• Both Raw Carrots and Raw Cos Or Romaine Lettuce have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 kg.
• Both Raw Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.4 times more Energy, 2.9 times more Carbohydrate, 4 times more Sugars and 1.3 times more Fiber than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 56.5 times more Omega 3, 1.5 times more Fructose and 1.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.