Comparing Nutrients in 1 pound Red Leaf Lettuce VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Red Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.03% 59kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	27% 35g	130g per day for Men 19-50 years
Sugars	3% 2.18g	25.5% 18.5g	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	1.75% 1.27g	1.75% 1.27g	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	% 0.91g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	39.4% 15g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	189% 1701μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	29.3% 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	41% 163μg	12.5% 50μg	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	18.6% 16.8mg	11.6% 10.4mg	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	4.54% 0.68mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	41.3% 0.37mg	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	68% 5.44mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	33% 0.76mg	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	18% 127mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Red Leaf Lettuce has 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B9, 1.6 times more Vitamin C and 10.3 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.3 times more Vitamin A, 1.3 times more Vitamin B3 and 6.7 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cooked Frozen Carrots provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Leaf Lettuce has 2.3 times more Iron, 1.2 times more Manganese and 2.5 times more Selenium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.9 times more Copper, 2.4 times more Sodium and 1.8 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 1.8 times more Omega 3 and 2.3 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.4 times more Carbohydrate, 8.5 times more Sugars and 3.7 times more Fiber than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.