Comparing Nutrients in 5 ounces Green Leaf Lettuce VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Green Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.07g	8.43% 11g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	7.98% 5.8g	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	0.84% 0.61g	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	% 0.51g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.88g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	9.16% 0.12mg	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	13.5% 54μg	3.9% 15.6μg	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	14.5% 13mg	3.62% 3.26mg	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	2.08% 0.31mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	13% 0.12mg	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	15.2% 1.2mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	10.3% 0.24mg	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	5.87% 41mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Cooked Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Green Leaf Lettuce vs Cooked Frozen Carrots:

• 5 ounces of Green Leaf Lettuce have 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B9, 4 times more Vitamin C and 9.3 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Vitamin A, 1.3 times more Vitamin B5 and 4.6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Green Leaf Lettuce vs Cooked Frozen Carrots:

• 5 ounces of Green Leaf Lettuce have 1.6 times more Iron and 1.5 times more Manganese than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.8 times more Copper, 2.1 times more Sodium and 1.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Leaf Lettuce have 1.3 times more Omega 3 and 2.3 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.7 times more Carbohydrate, 5.2 times more Sugars and 2.5 times more Fiber than Raw Green Leaf Lettuce.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.