Comparing Nutrients in 100 grams Canned Carrots with Salt VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Canned Carrots with Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.08% 0.78g	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	0.59% 0.43g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	62% 558μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.92% 0.09mg	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	2.25% 9μg	9.5% 38μg	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	3% 2.7mg	10.2% 9.2mg	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	4.93% 0.74mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	3.22% 0.029mg	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	8% 0.64mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11% 0.25mg	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	3.43% 24mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Green Leaf Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Green Leaf Lettuce:

• 100 grams of Canned Carrots with Salt have 1.5 times more Vitamin A, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.4 times more Vitamin E than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 4.2 times more Vitamin B9, 3.4 times more Vitamin C and 12.9 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Leaf Lettuce provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Green Leaf Lettuce:

• 100 grams of Canned Carrots with Salt have 3.6 times more Copper, 1.8 times more Manganese, 8.6 times more Sodium and 1.4 times more Zinc than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 1.4 times more Calcium, 1.3 times more Iron and 1.6 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Leaf Lettuce contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 1.9 times more Carbohydrate and 3.2 times more Sugars than Green Leaf Lettuce.
• While 100 g of Raw Green Leaf Lettuce contain 5.3 times more Omega 3 and 2.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Green Leaf Lettuce offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in 100 grams.