Comparing Nutrients in 300 calories Iceberg Lettuce VS Boiled Carrots

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 2.5 times more energy per unit of mass than Raw Iceberg Lettuce, which is low in comparison to other foods. Iceberg Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Iceberg Lettuce or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Iceberg Lettuce	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	40.8% 29.6g	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	29.6% 21.4g	4.26% 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	% 19.5g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 23g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	101% 1.3mg	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	155% 621μg	30% 120μg	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	66.7% 60mg	34.3% 31mg	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	25.7% 3.86mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Boiled Carrots	Recommended Dietary Allowance
Calcium	38.6% 386mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	110% 8.8mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	57.8% 1.33mg	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	61.2% 429mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Iceberg Lettuce has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B9, 1.9 times more Vitamin C and 4.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.6 times more Vitamin A, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Iceberg Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Iceberg Lettuce vs Boiled Carrots:

• Raw Iceberg Lettuce has 1.5 times more Calcium, 3.7 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Zinc and 2.7 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Selenium and 2.3 times more Sodium than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce has 1.9 times more Fat, 130 times more Omega 3, 1.4 times more Sugars, 6.9 times more Fructose and 3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Iceberg Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.