Comparing Nutrients in 500 calories Green Leaf Lettuce VS Frozen Carrots

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 2.4 times more energy per unit of mass than Raw Green Leaf Lettuce, which is low in comparison to other foods. Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Frozen Carrots?

Macros Ratio

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

Macro Nutrients

	Green Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	84.4% 110g	130g per day for Men 19-50 years
Sugars	36% 26g	91% 66g	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	19.8% 14.3g	5.94% 4.3g	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	% 12g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.3g	g per day for Men 19-50 years
Fiber	114% 43.3g	121% 46g	38g per day for Men 19-50 years
Protein	81% 45.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	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	317% 1267μg	34.7% 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	341% 307mg	38.6% 34.7mg	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	49% 7.33mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	120% 1200mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	114% 1.03mg	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	358% 28.7mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	103% 2.38mg	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	138% 967mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	33.8% 1251g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Frozen Carrots?

Lets compare vitamin content per 500 calories of Green Leaf Lettuce vs Frozen Carrots:

• 500 calories of Green Leaf Lettuce have 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.
• Both Green Leaf Lettuce and Frozen Carrots provide similar amounts of Vitamin E per 500 calories.
• Both Raw Green Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Leaf Lettuce vs Frozen Carrots:

• 500 calories of Green Leaf Lettuce have 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.
• Both Green Leaf Lettuce and Frozen Carrots contain similar levels of Copper and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Leaf Lettuce have 8.2 times more Omega 3, 3.3 times more Fructose and 4.2 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.3 times more Omega 6 and 2.5 times more Sugars than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Green Leaf Lettuce provide inadequate amounts of Omega 6