Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Canned Carrots with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.94% 0.68g	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	0.55% 0.4g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	88% 791μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11% 0.14mg	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	3.2% 12.8μg	12.8% 51μg	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	4.25% 3.83mg	5.83% 5.24mg	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	7% 1.05mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	4.4% 0.04mg	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	11.3% 0.91mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	12.5% 0.29mg	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	4.86% 34mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Red Leaf Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Red Leaf Lettuce:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Vitamin A, 1.7 times more Vitamin B3 and 4.9 times more Vitamin E than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 4 times more Vitamin B9, 1.4 times more Vitamin C and 14.3 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Red Leaf Lettuce provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Red Leaf Lettuce:

• 5 ounces of Canned Carrots with Salt have 3.7 times more Copper, 2.2 times more Manganese, 9.7 times more Sodium and 1.3 times more Zinc than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium and 3.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Red Leaf Lettuce contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 2.5 times more Carbohydrate, 5.2 times more Sugars and 1.7 times more Fiber than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 7.4 times more Omega 3 and 2.1 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Drained Canned Carrots with Salt as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.