Comparing Nutrients in 300 calories Carrots VS Green Leaf Lettuce

Weight per 300 calories

• Carrots: 732g
• Green Leaf Lettuce: 2000g

Carrots have 2.7 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.

Which food has more nutrients per 300 calories - Carrots or Green Leaf Lettuce?

Macros Ratio

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

Macro Nutrients

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	54% 70g	44% 57.4g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0g	g per day for Men 19-50 years
Fiber	54% 20.5g	68.4% 26g	38g per day for Men 19-50 years
Protein	12% 6.8g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	679% 6110μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	24% 241mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	17.5% 646g	51.3% 1900g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce contains 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 5.5 times more Vitamin B9, 4.3 times more Vitamin C and 26.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Green Leaf Lettuce have similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 300 kcal.
• Both Raw Carrots as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Green Leaf Lettuce contains 3 times more Calcium, 1.8 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 16.4 times more Selenium, 2.1 times more Zinc and 2.9 times more Water than Raw Carrots.
• Both Raw Carrots and Raw Green Leaf Lettuce have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.5 times more Omega 6, 1.2 times more Carbohydrate and 2.2 times more Sugars than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.7 times more Fat, 79.3 times more Omega 3, 2.1 times more Fructose, 1.3 times more Fiber and 4 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Green Leaf Lettuce have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Raw Green Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.