Comparing Nutrients in 300 calories Boiled Carrots VS Red Leaf Lettuce

Weight per 300 calories

• Boiled Carrots: 857g
• Red Leaf Lettuce: 2308g

Boiled Carrots have 2.7 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Red Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2% 0.65g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	40% 52g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	15.3% 11g	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	4.26% 3.1g	8.9% 6.46g	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	% 3.43g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	811% 7303μg	962% 8654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	178% 2.3mg	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	30% 120μg	208% 831μg	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	34.3% 31mg	95% 85.4mg	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	59% 8.83mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	2698% 3238μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	25.7% 257mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	71.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	204% 4.7mg	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	36.7% 257mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	127% 4315mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	63% 34.6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21% 773g	59.7% 2207g	3700g per day for Men 19-50 years

Boiled Carrots VS Red Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Red Leaf Lettuce?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Red Leaf Lettuce:

• 300 calories of Boiled Carrots have 2.6 times more Vitamin E than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 6.9 times more Vitamin B9, 2.8 times more Vitamin C and 27.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce provide similar amounts of Vitamin A per 300 calories.
• Both Boiled and Drained Carrots as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Red Leaf Lettuce:

• 300 kcal of Raw Red Leaf Lettuce contain 3 times more Calcium, 4.4 times more Copper, 9.5 times more Iron, 3.2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 5.8 times more Selenium, 2.7 times more Zinc and 2.9 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.4 times more Carbohydrate, 2.7 times more Sugars and 1.2 times more Fiber than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 218.1 times more Omega 3, 2.1 times more Fructose and 4.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.