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

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Red Leaf Lettuce	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	0.45% 13kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.26g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3.42% 2.48g	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	0.39% 0.28g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	8.6% 0.11mg	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	9% 36μg	2.25% 9μg	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	4.1% 3.7mg	3% 2.7mg	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	1% 0.15mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	11.6% 0.1mg	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	15% 1.2mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	19.6% 0.45mg	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% 28mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Red Leaf Lettuce has 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 4 times more Vitamin B9, 1.4 times more Vitamin C and 14.3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Vitamin A, 1.7 times more Vitamin B3 and 4.9 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Red Leaf Lettuce as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Red Leaf Lettuce has 1.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium and 3.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.7 times more Copper, 2.2 times more Manganese, 9.7 times more Sodium and 1.3 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Drained Canned Carrots with Salt have similar amounts of Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Leaf Lettuce has 7.4 times more Omega 3 and 2.1 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Carbohydrate, 5.2 times more Sugars and 1.7 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.