Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Canned Carrots with Salt	Romaine Lettuce	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	123% 1107μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 0.15mg	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	4.47% 18μg	67.5% 270μg	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	5.95% 5.36mg	8.8% 7.94mg	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	9.8% 1.47mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Romaine Lettuce	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10.6% 0.095mg	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	16% 1.27mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.4% 0.31mg	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	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5% 184g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Romaine Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Romaine Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Romaine Lettuce:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.7 times more Vitamin E than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 4 times more Vitamin B1, 2.2 times more Vitamin B2, 15.1 times more Vitamin B9, 1.5 times more Vitamin C and 10.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Romaine Lettuce provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Romaine Lettuce:

• 7 ounces of Canned Carrots with Salt have 2.2 times more Copper, 2.9 times more Manganese and 30.3 times more Sodium than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.3 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Romaine Lettuce contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Carbohydrate and 2.1 times more Sugars than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 10.3 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.