Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Green Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	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

	Cooked Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	187% 1679μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Green Leaf Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Green Leaf Lettuce:

• 7 ounces of Cooked Frozen Carrots have 2.3 times more Vitamin A, 1.3 times more Vitamin B5 and 4.6 times more Vitamin E than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 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 Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Green Leaf Lettuce provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Green Leaf Lettuce:

• 7 ounces of Cooked Frozen Carrots have 2.8 times more Copper, 2.1 times more Sodium and 1.9 times more Zinc than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.6 times more Iron and 1.5 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Green Leaf Lettuce contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots have 2.7 times more Carbohydrate, 5.2 times more Sugars and 2.5 times more Fiber than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 1.3 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.