Comparing Nutrients in 7 ounces Red Leaf Lettuce VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.45% 4.5g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	13% 9.45g	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	0.85% 0.62g	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	% 0.4g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.04g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	82.7% 744μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14.5% 0.19mg	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	18% 71.4μg	4.96% 20μg	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	8.16% 7.34mg	5.5% 4.96mg	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% 0.3mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	16.3% 0.15mg	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	29.8% 2.4mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	14.8% 0.34mg	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	7.94% 55.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.13% 190g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Leaf Lettuce versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Leaf Lettuce vs Frozen Carrots:

• 7 ounces of Red Leaf Lettuce have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B9, 1.5 times more Vitamin C and 8 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Leaf Lettuce vs Frozen Carrots:

• 7 ounces of Red Leaf Lettuce have 2.7 times more Iron and 2.1 times more Selenium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.6 times more Copper, 1.3 times more Potassium, 2.7 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Carrots contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Leaf Lettuce have 4.8 times more Omega 3 and 1.7 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.5 times more Carbohydrate, 9.9 times more Sugars and 3.7 times more Fiber than Raw Red Leaf Lettuce.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.