Comparing Nutrients in 100 grams Red Leaf Lettuce VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Energy	0.45% 13kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1.45% 0.25g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.05g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	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	1% 0.15mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	8.22% 0.074mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	7.43% 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% 28mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.43% 90g	3700g per day for Men 19-50 years

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

• Raw Red Leaf Lettuce has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B9, 1.5 times more Vitamin C and 8 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Frozen Carrots, Unprepared have similar amounts of Vitamin B6 per 100 g.
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Red Leaf Lettuce has 2.7 times more Iron and 2.1 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.6 times more Copper, 1.3 times more Potassium, 2.7 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Frozen Carrots, Unprepared have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Leaf Lettuce has 4.8 times more Omega 3 and 1.7 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.8 times more Energy, 7.3 times more Omega 6, 3.5 times more Carbohydrate, 9.9 times more Sugars and 3.7 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 g.