Comparing Nutrients in 500 calories Canned Carrots with Salt VS Iceberg Lettuce

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Iceberg Lettuce: 3571g

Canned Carrots with Salt have 1.8 times more energy per 100g than Iceberg Lettuce. It has very low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	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	85.2% 111g	81.6% 106g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	97% 70.4g	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	NA	49.3% 35.7g	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	NA	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	113% 43g	38g per day for Men 19-50 years
Protein	23% 13g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	115% 1.5mg	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	45% 180μg	259% 1036μg	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	60% 54mg	111% 100mg	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	99% 15mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	50% 500mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	99% 0.89mg	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	160% 13mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	194% 4.46mg	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	68.6% 480mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	92% 3416g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Iceberg Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Iceberg Lettuce?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Iceberg Lettuce:

• 500 calories of Canned Carrots with Salt have 12.5 times more Vitamin A, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.3 times more Vitamin E than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B9, 1.9 times more Vitamin C and 4.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Iceberg Lettuce provide similar amounts of Vitamin B5 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Iceberg Lettuce:

• 500 calories of Canned Carrots with Salt have 2.3 times more Copper, 2 times more Manganese, 2.2 times more Selenium and 13.6 times more Sodium than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 1.3 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Iceberg Lettuce contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Iceberg Lettuce contain 8.4 times more Omega 3, 1.4 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Iceberg Lettuce offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 500 calories.