Comparing Nutrients in 100 calories Boiled Carrots VS Red Leaf Lettuce

Weight per 100 calories

• Boiled Carrots: 286g
• Red Leaf Lettuce: 769g

Boiled Carrots have 2.7 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Red Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	5.1% 3.7g	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	1.4% 1.03g	2.97% 2.15g	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	% 1.14g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	270% 2434μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	59% 0.77mg	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	10% 40μg	69.2% 277μg	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	11.4% 10.3mg	31.6% 28.5mg	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	19.6% 2.94mg	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	899% 1079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	68% 1.56mg	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	12.2% 85.7mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	6.96% 258g	20% 736g	3700g per day for Men 19-50 years

Boiled Carrots VS Red Leaf Lettuce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Red Leaf Lettuce?

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

• 100 calories of Boiled Carrots have 2.6 times more Vitamin E than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 6.9 times more Vitamin B9, 2.8 times more Vitamin C and 27.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce provide similar amounts of Vitamin A per 100 calories.
• Both Boiled and Drained Carrots as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Carrots vs Red Leaf Lettuce:

• 100 kcal of Raw Red Leaf Lettuce contain 3 times more Calcium, 4.4 times more Copper, 9.5 times more Iron, 3.2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 5.8 times more Selenium, 2.7 times more Zinc and 2.9 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce contain similar levels of Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 1.4 times more Carbohydrate, 2.7 times more Sugars and 1.2 times more Fiber than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain 218.1 times more Omega 3, 2.1 times more Fructose and 4.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Red Leaf Lettuce offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 100 calories.