Comparing Nutrients in 500 calories Red Leaf Lettuce VS Frozen Carrots

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 2.8 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	67% 87g	84.4% 110g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.3g	g per day for Men 19-50 years
Fiber	91% 34.6g	121% 46g	38g per day for Men 19-50 years
Protein	91% 51g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	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	346% 1385μg	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	158% 142mg	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	38.5% 5.77mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	127% 1269mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	577% 46mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	154% 1077mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	99% 3678g	33.8% 1251g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Red Leaf Lettuce have 1.5 times more Vitamin A, 4 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 10 times more Vitamin B9, 4.1 times more Vitamin C and 22.1 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.4 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red 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 Red Leaf Lettuce vs Frozen Carrots:

• 500 calories of Red Leaf Lettuce have 2.5 times more Calcium, 7.6 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium, 1.7 times more Zinc and 2.9 times more Water than Frozen Carrots.
• Both Red 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 Red Leaf Lettuce have 13.2 times more Omega 3, 2.5 times more Fructose and 4.7 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.6 times more Omega 6, 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.3 times more Fiber than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Leaf Lettuce provide inadequate amounts of Omega 6