Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.53% 1.1g	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	0.84% 0.61g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	97% 869μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.8% 0.13mg	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	2.83% 11.3μg	13.5% 54μg	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	3.15% 2.83mg	14.5% 13mg	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	6.9% 1.03mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.57% 0.041mg	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	9.2% 0.74mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	15.4% 0.35mg	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	4.05% 28.3mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Green Leaf Lettuce per 5 oz

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin A, 1.2 times more Vitamin B6 and 3.3 times more Vitamin E than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 3.7 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B9, 4.6 times more Vitamin C and 12.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Green Leaf Lettuce provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Green Leaf Lettuce:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.6 times more Copper, 1.8 times more Manganese, 8.6 times more Sodium and 1.6 times more Zinc than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 1.7 times more Iron, 1.4 times more Magnesium and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Green Leaf Lettuce contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.9 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Fiber than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 7.3 times more Omega 3 and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.