Comparing Nutrients in 300 calories Frozen Carrots VS Green Leaf Lettuce

Weight per 300 calories

• Frozen Carrots: 833g
• Green Leaf Lettuce: 2000g

Frozen Carrots have 2.4 times more energy per 100g than Green Leaf Lettuce. It has low energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	44% 57.4g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	21.5% 15.6g	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	3.56% 2.6g	12% 8.6g	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	% 3.33g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 0g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	68.4% 26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	657% 5917μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	138% 1.8mg	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	21% 83.3μg	190% 760μg	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	23% 21mg	204% 184mg	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	31.7% 4.75mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	30% 300mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	64.4% 0.58mg	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	46% 3.67mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	217% 5mg	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	39.3% 275mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.3% 750g	51.3% 1900g	3700g per day for Men 19-50 years

Frozen Carrots VS Green Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Green Leaf Lettuce?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Green Leaf Lettuce:

• 300 kcal of Raw Green Leaf Lettuce contain 1.3 times more Vitamin A, 3.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 9.1 times more Vitamin B9, 8.8 times more Vitamin C and 17.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Leaf Lettuce provide similar amounts of Vitamin E per 300 calories.
• Both Frozen Carrots, Unprepared as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Green Leaf Lettuce:

• 300 kcal of Raw Green Leaf Lettuce contain 2.4 times more Calcium, 4.7 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 1.3 times more Zinc and 2.5 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Leaf Lettuce contain similar levels of Copper and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 4.3 times more Omega 6 and 2.5 times more Sugars than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 8.2 times more Omega 3, 3.3 times more Fructose and 4.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Leaf Lettuce offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Green Leaf Lettuce provide inadequate amounts of Omega 6