Comparing Nutrients in 1 kilogram 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	4.5% 130kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	60.8% 79g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	65.7% 47.6g	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	3.86% 2.8g	4.28% 3.1g	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	% 2g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	87% 33g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	417% 3750μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	73% 0.95mg	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	90% 360μg	25% 100μg	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	41% 37mg	27.8% 25mg	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	10% 1.5mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	33% 330mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	82.2% 0.74mg	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	150% 12mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	74.3% 1.7mg	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	40% 280mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	26% 956g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Leaf Lettuce versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Leaf Lettuce has 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 1 kg of Frozen Carrots, Unprepared contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Frozen Carrots:

• 1 kilogram of Red Leaf Lettuce has 2.7 times more Iron and 2.1 times more Selenium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 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 one kilogram.
• 1 kilogram of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Leaf Lettuce has 4.8 times more Omega 3 and 1.7 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 3.5 times more Carbohydrate, 9.9 times more Sugars and 3.7 times more Fiber than Raw Red Leaf Lettuce.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 1 kilogram 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 one kilogram.