Comparing Nutrients in 100 grams Romaine Lettuce VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Romaine Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	5.63% 4.1g	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	1.1% 0.8g	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	% 0.39g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.44g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	6.46% 0.084mg	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	34% 136μg	2.75% 11μg	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	4.44% 4mg	2.56% 2.3mg	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	0.87% 0.13mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	9.1% 0.082mg	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	12% 0.97mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	7.26% 0.17mg	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	4.3% 30mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	5.65% 192mg	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	0.53% 8mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Romaine Lettuce versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Cooked Frozen Carrots:

• 100 grams of Romaine Lettuce have 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 12.4 times more Vitamin B9, 1.7 times more Vitamin C and 7.5 times more Vitamin K than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.9 times more Vitamin A, 1.3 times more Vitamin B3 and 7.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Cooked Frozen Carrots provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Cooked Frozen Carrots:

• 100 grams of Romaine Lettuce have 1.8 times more Iron, 1.3 times more Magnesium and 1.3 times more Potassium than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.7 times more Copper, 7.4 times more Sodium and 1.5 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Cooked Frozen Carrots contain similar levels of Calcium, Manganese, Phosphorus and Water per 100 grams.
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Romaine Lettuce have 2.6 times more Omega 3 and 2.1 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.3 times more Carbohydrate, 3.4 times more Sugars and 1.6 times more Fiber than Raw Cos Or Romaine Lettuce.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.