Comparing Nutrients in 14 ounces Green Leaf LettuceVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce

30%

63%

Canned Carrots with Liquids and Salt

86%

14 oz ▼

Macro Nutrients

Green Leaf Lettucevs Canned Carrots with Liquids and Salt

2.05%59.5kcal

Energy

3.15%91kcal

59.5 kcalvs91 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.57%0.56g

0.6 gvs0.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g

Saturated Fat

0.31%0.099g

0.079 gvs0.099 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g

Omega 3

2%0.032g

0.23 gvs0.032 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.095g

Omega 6

1.3%0.22g

0.095 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.76%11.4g

Carbohydrate

16.4%21.3g

11.4 gvs21.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.27%3.1g

Sugars

13.5%9.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.1 gvs9.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.35%1.7g

Fructose

≤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]

1.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.43g

Glucose

1.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g

Fiber

19%7.14g

5.16 gvs7.14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.64%5.4g

Protein

4.1%2.3g

5.4 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Leaf Lettucevs Canned Carrots with Liquids and Salt

163%1469μg

Vitamin A

270%2433μg

RAE, retinol activity equivalents

1469 μgvs2433 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg

Vitamin B1

6.3%0.075mg

Thiamine

0.28 mgvs0.075 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

8.24%0.11mg

Riboflavin

0.32 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.3%1.5mg

Vitamin B3

10.4%1.67mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.53 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.5%0.36mg

Vitamin B6

34%0.44mg

Pyridoxine

0.36 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

151 μgvs31.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40.6%36.5mg

Vitamin C

8.8%7.94mg

Ascorbic acid

36.5 mgvs7.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.82%0.87mg

Vitamin E

19.3%2.9mg

Tocopherols and Tocotrienols

0.87 mgvs2.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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418%501μg

Vitamin K

32.4%39μg

Phytomenadione or phylloquinone

501 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Leaf Lettucevs Canned Carrots with Liquids and Salt

14.3%143mg

Calcium

12.3%123mg

143 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.8%0.12mg

Copper

45.4%0.41mg

0.12 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42.7%3.4mg

Iron

25.8%2.06mg

3.4 mgvs2.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg

Magnesium

8.5%35.7mg

51.6 mgvs35.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg

Manganese

77.7%1.8mg

0.99 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.4%115mg

Phosphorus

11.3%79.4mg

115 mgvs79.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.6%770mg

Potassium

20%687mg

770 mgvs687 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

2.9%1.6μg

2.4 μgvs1.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.4%111mg

Sodium

63.5%953mg

111 mgvs953 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg

Zinc

10.5%1.15mg

0.71 mgvs1.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%377g

Water

9.97%369g

377 gvs369 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Green Leaf Lettuce vs Canned Carrots with Liquids and Salt:

Raw Green Leaf Lettuce has 3.7 times more Vitamin B1, 3 times more Vitamin B2, 4.8 times more Vitamin B9, 4.6 times more Vitamin C and 12.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin A and 3.3 times more Vitamin E than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Green Leaf Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Leaf Lettuce vs Canned Carrots with Liquids and Salt:

Raw Green Leaf Lettuce has 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.6 times more Copper, 1.8 times more Manganese, 8.6 times more Sodium and 1.6 times more Zinc than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Green Leaf Lettuce has 7.3 times more Omega 3 and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Carbohydrate, 3.2 times more Sugars and 1.4 times more Fiber than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Green Leaf LettuceVS Lotus RootCanned Carrots with Liquids and SaltVS Lotus RootGreen Leaf LettuceVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 14 ounces Green Leaf LettuceVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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