Comparing Nutrients in 100 grams Carrots VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.2% 0.034g	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	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.66% 0.48g	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	0.39% 0.28g	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	% 0.2g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	93% 835μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	7.7% 0.1mg	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% 36μg	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	4.1% 3.7mg	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% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	3.1% 0.028mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	8.83% 0.2mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.6% 96g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.2 times more Vitamin A, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 4.4 times more Vitamin E than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 1.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 10.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Red Leaf Lettuce have similar amounts of Vitamin B1 per 100 g.
• Both Raw Carrots as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Carrots have 1.6 times more Copper, 1.3 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Sodium than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 4 times more Iron, 1.4 times more Manganese and 15 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Red Leaf Lettuce have similar amounts of Calcium, Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 3.2 times more Energy, 4.2 times more Carbohydrate, 9.9 times more Sugars and 3.1 times more Fiber than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 40.5 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Red Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.