Comparing Nutrients in 100 grams Carrots VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	7.37% 9.6g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	93% 835μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	3.22% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.3 times more Vitamin A, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Vitamin B2, 2 times more Vitamin B9, 1.6 times more Vitamin C and 9.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Green Leaf Lettuce have similar amounts of Vitamin B1 per 100 g.
• Both Raw Carrots as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Carrots have 1.6 times more Copper, 1.2 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Sodium and 1.3 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 2.9 times more Iron, 1.7 times more Manganese and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Green Leaf Lettuce have similar amounts of Calcium, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.7 times more Energy, 3.3 times more Carbohydrate, 6.1 times more Sugars and 2.2 times more Fiber than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 29 times more Omega 3 and 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Green Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.