Comparing Nutrients in 5 ounces Butterhead Lettuce VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	6.75% 4.9g	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	1% 0.72g	0.7% 0.51g	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	% 0.61g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.83g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	26% 235μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	16.7% 0.22mg	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	26% 103μg	4.96% 20μg	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	5.83% 5.24mg	5.67% 5.1mg	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	1.7% 0.26mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	22% 1.76mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	9.55% 0.22mg	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	6.7% 46.8mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Boiled Carrots:

• Raw Butterhead Lettuce has 1.4 times more Vitamin B2, 5.2 times more Vitamin B9 and 7.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.1 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Boiled Carrots:

• Raw Butterhead Lettuce has 3.6 times more Iron and 1.3 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.6 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Carrots have similar amounts of Calcium, Copper, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butterhead Lettuce has 83 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Energy, 3.7 times more Carbohydrate, 3.7 times more Sugars and 2.7 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.