Comparing Nutrients in 5 ounces Green Leaf Lettuce VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Carrots	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 1.4 times more Vitamin B2, 2 times more Vitamin B9, 1.6 times more Vitamin C and 9.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.3 times more Vitamin A, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Green Leaf Lettuce as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Green Leaf Lettuce has 2.9 times more Iron, 1.7 times more Manganese and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.6 times more Copper, 1.6 times more Potassium, 2.5 times more Sodium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Carrots have similar amounts of Calcium, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Leaf Lettuce has 29 times more Omega 3 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.7 times more Energy, 3.3 times more Carbohydrate, 6.1 times more Sugars and 2.2 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.