Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Energy	5.17% 150kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	73.7% 96g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	65.4% 47.4g	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	5.93% 4.3g	7.6% 5.5g	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	% 3.6g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 36g	g per day for Men 19-50 years
Fiber	34.2% 13g	73.7% 28g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Vitamin A	411% 3700μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	47.5% 190μg	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	102% 92mg	65.6% 59mg	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	14.7% 2.2mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	108% 8.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	62% 1.43mg	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	41.4% 290mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.7% 950g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 1.4 times more Vitamin B2, 2 times more Vitamin B9, 1.6 times more Vitamin C and 9.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.3 times more Vitamin A, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Carrots:

• Raw Green Leaf Lettuce has 2.9 times more Iron, 1.7 times more Manganese and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.6 times more Copper, 1.6 times more Potassium, 2.5 times more Sodium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Carrots have similar amounts of Calcium, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Leaf Lettuce has 29 times more Omega 3 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.7 times more Energy, 3.3 times more Carbohydrate, 6.1 times more Sugars and 2.2 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.