Comparing Nutrients in 7 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	1.57% 45.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	135% 1216μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.7% 0.18mg	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	3.97% 16μg	19% 75.4μg	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	4.4% 3.97mg	20.3% 18.3mg	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	9.66% 1.45mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	209% 251μg	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	6.15% 61.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	6.4% 0.058mg	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	13% 1.03mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	21.6% 0.5mg	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	5.67% 39.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5% 185g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Green Leaf Lettuce:

• 7 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 7 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 seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Green Leaf Lettuce:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.