Comparing Nutrients in 300 calories Iceberg Lettuce VS Carrots

Weight per 300 calories

• Iceberg Lettuce: 2143g
• Carrots: 732g

Raw Carrots have 2.9 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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Iceberg Lettuce	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 26.3g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Carrots	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 621μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Carrots	Recommended Dietary Allowance
Calcium	38.6% 386mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Iceberg Lettuce has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B9, 1.4 times more Vitamin C and 5.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 11.4 times more Vitamin A, 2.7 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Iceberg Lettuce as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Iceberg Lettuce vs Carrots:

• Raw Iceberg Lettuce has 1.6 times more Calcium, 1.6 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Selenium, 1.8 times more Zinc and 3.2 times more Water than Raw Carrots.
• While Raw Carrots contain 2.4 times more Sodium than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce has 1.7 times more Fat, 76.1 times more Omega 3, 1.2 times more Sugars, 5.3 times more Fructose, 1.3 times more Fiber and 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Omega 6 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Iceberg Lettuce as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.