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

Weight per 500 calories

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

Drained Canned Carrots with Salt have 1.8 times more energy per unit of mass than Raw Iceberg Lettuce, which is very low in comparison to other foods. Iceberg Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Iceberg Lettuce	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	97% 70.4g	68.4% 49.6g	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	49.3% 35.7g	NA	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	% 32.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	57.4% 32g	23% 13g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Iceberg Lettuce VS Canned Carrots With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Iceberg Lettuce have 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 5.8 times more Vitamin B9, 1.9 times more Vitamin C and 4.4 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 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 Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Iceberg Lettuce have 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 Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.3 times more Copper, 2 times more Manganese, 2.2 times more Selenium and 13.6 times more Sodium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Canned Carrots with Salt 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 calories of Iceberg Lettuce have 8.4 times more Omega 3, 1.4 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Canned Carrots with Salt.
• Both Iceberg Lettuce and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Iceberg Lettuce as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.