Comparing Nutrients in 300 calories Red Leaf LettuceVS Boiled Carrots

Weight per 300 calories

Red Leaf Lettuce

2308g

Boiled Carrots

857g

Boiled and Drained Carrots have 2.7 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Red Leaf Lettuce or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Red Leaf Lettuce

33%

12%

55%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Red Leaf Lettucevs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.23%5.08g

Fat

1.6%1.54g

5.08 gvs1.54 g

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

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2%0.65g

Saturated Fat

0.8%0.26g

0.65 gvs0.26 g

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

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117%1.87g

Omega 3

0.54%0.009g

1.87 gvs0.009 g

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

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4.6%0.78g

Omega 6

4.4%0.75g

0.78 gvs0.75 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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40%52g

Carbohydrate

54%70.5g

52 gvs70.5 g

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

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15.3%11g

Sugars

40.8%29.6g

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

11 gvs29.6 g

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

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8.9%6.46g

Fructose

4.26%3.1g

≤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]

6.46 gvs3.1 g

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

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%4.6g

Glucose

%3.43g

4.6 gvs3.43 g

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

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%0g

Sucrose

%23g

0 gvs23 g

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

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54.7%20.8g

Fiber

67.7%25.7g

20.8 gvs25.7 g

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

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55%30.7g

Protein

11.6%6.5g

30.7 gvs6.5 g

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

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Vitamins

Red Leaf Lettucevs Boiled Carrots

962%8654μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

8654 μgvs7303 μg

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

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123%1.48mg

Vitamin B1

47%0.57mg

Thiamine

1.48 mgvs0.57 mg

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

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137%1.78mg

Vitamin B2

29%0.38mg

Riboflavin

1.78 mgvs0.38 mg

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

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46.3%7.4mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs5.53 mg

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

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66.5%3.32mg

Vitamin B5

39.8%2mg

Pantothenic acid

3.32 mgvs2 mg

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

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178%2.3mg

Vitamin B6

101%1.3mg

Pyridoxine

2.3 mgvs1.3 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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208%831μg

Vitamin B9

30%120μg

Folates and Folic Acid

831 μgvs120 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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95%85.4mg

Vitamin C

34.3%31mg

Ascorbic acid

85.4 mgvs31 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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23%3.46mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

3.46 mgvs8.83 mg

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

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2698%3238μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

3238 μgvs117 μg

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

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Minerals

Red Leaf Lettucevs Boiled Carrots

76%762mg

Calcium

25.7%257mg

762 mgvs257 mg

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

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71.8%0.65mg

Copper

16%0.15mg

0.65 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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346%27.7mg

Iron

36.4%2.9mg

27.7 mgvs2.9 mg

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

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66%277mg

Magnesium

20.4%85.7mg

277 mgvs85.7 mg

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

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204%4.7mg

Manganese

57.8%1.33mg

4.7 mgvs1.33 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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92%646mg

Phosphorus

36.7%257mg

646 mgvs257 mg

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

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127%4315mg

Potassium

59.2%2014mg

4315 mgvs2014 mg

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

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63%34.6μg

Selenium

11%6μg

34.6 μgvs6 μg

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

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38.5%577mg

Sodium

33%497mg

577 mgvs497 mg

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

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42%4.6mg

Zinc

15.6%1.7mg

4.6 mgvs1.7 mg

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

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59.7%2207g

Water

21%773g

2207 gvs773 g

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

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Lets compare vitamin content per 300 calories of Red Leaf Lettuce vs Boiled Carrots:

Raw Red Leaf Lettuce has 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.
While Boiled and Drained Carrots contain 2.6 times more Vitamin E than Raw Red Leaf Lettuce.
Both Raw Red Leaf Lettuce and Boiled and Drained Carrots have similar amounts of Vitamin A per 300 kcal.
Both Raw Red Leaf Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Leaf Lettuce vs Boiled Carrots:

Raw Red Leaf Lettuce has 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 Raw Red Leaf Lettuce and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Red Leaf Lettuce has 3.3 times more Fat, 218.1 times more Omega 3, 2.1 times more Fructose and 4.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 2.7 times more Sugars than Raw Red Leaf Lettuce.
Both Raw Red Leaf Lettuce and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Fiber per 300 kcal.
Both Raw Red Leaf Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red Leaf LettuceVS Hawaii Mountain YamBoiled CarrotsVS Hawaii Mountain YamRed Leaf LettuceVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Red Leaf LettuceVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Red Leaf Lettuce or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: