Comparing Nutrients in 500 calories Boiled CarrotsVS Romaine Lettuce

Weight per 500 calories

Boiled Carrots

1429g

Romaine Lettuce

2941g

Boiled Carrots have 2.1 times more energy per 100g than Romaine Lettuce. It has low energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Romaine Lettuce?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Romaine Lettuce

24%

13%

63%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Romaine Lettuce

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

9.1%8.82g

2.57 gvs8.82 g

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

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1.34%0.43g

Saturated Fat

3.6%1.15g

0.43 gvs1.15 g

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

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0.89%0.014g

Omega 3

208%3.32g

0.014 gvs3.32 g

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

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7.3%1.24g

Omega 6

8.13%1.4g

1.24 gvs1.4 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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90%117g

Carbohydrate

74.4%97g

117 gvs97 g

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

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68%49.3g

Sugars

48.3%35g

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

49.3 gvs35 g

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

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7.1%5.14g

Fructose

32.5%23.5g

≤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]

5.14 gvs23.5 g

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

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%5.7g

Glucose

%11.5g

5.7 gvs11.5 g

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

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%38.6g

Sucrose

%0g

38.6 gvs0 g

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

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113%43g

Fiber

163%61.8g

43 gvs61.8 g

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

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19.4%11g

Protein

64.6%36g

11 gvs36 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Carrotsvs Romaine Lettuce

1352%12171μg

Vitamin A

1425%12824μg

RAE, retinol activity equivalents

12171 μgvs12824 μg

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

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78.6%0.94mg

Vitamin B1

176%2.1mg

Thiamine

0.94 mgvs2.1 mg

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

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48.4%0.63mg

Vitamin B2

152%1.97mg

Riboflavin

0.63 mgvs1.97 mg

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

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57.6%9.2mg

Vitamin B3

57.5%9.2mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs9.2 mg

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

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66.3%3.3mg

Vitamin B5

83.5%4.18mg

Pantothenic acid

3.3 mgvs4.18 mg

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

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168%2.2mg

Vitamin B6

167%2.18mg

Pyridoxine

2.2 mgvs2.18 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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50%200μg

Vitamin B9

1000%4000μg

Folates and Folic Acid

200 μgvs4000 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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57%51.4mg

Vitamin C

131%118mg

Ascorbic acid

51.4 mgvs118 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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98%14.7mg

Vitamin E

25.5%3.82mg

Tocopherols and Tocotrienols

14.7 mgvs3.82 mg

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

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163%196μg

Vitamin K

2512%3015μg

Phytomenadione or phylloquinone

196 μgvs3015 μg

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

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Minerals

Boiled Carrotsvs Romaine Lettuce

43%429mg

Calcium

97%971mg

429 mgvs971 mg

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

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27%0.24mg

Copper

157%1.4mg

0.24 mgvs1.4 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

357%28.5mg

4.86 mgvs28.5 mg

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

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34%143mg

Magnesium

98%412mg

143 mgvs412 mg

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

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96%2.2mg

Manganese

198%4.56mg

2.2 mgvs4.56 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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61.2%429mg

Phosphorus

126%882mg

429 mgvs882 mg

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

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99%3357mg

Potassium

214%7265mg

3357 mgvs7265 mg

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

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18%10μg

Selenium

21.4%11.8μg

10 μgvs11.8 μg

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

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55.2%829mg

Sodium

15.7%235mg

829 mgvs235 mg

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

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26%2.86mg

Zinc

61.5%6.76mg

2.86 mgvs6.76 mg

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

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35%1288g

Water

75.2%2783g

1288 gvs2783 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Romaine Lettuce:

Boiled and Drained Carrots have 3.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 20 times more Vitamin B9, 2.3 times more Vitamin C and 15.4 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Boiled and Drained Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Romaine Lettuce:

Boiled and Drained Carrots have 3.5 times more Sodium than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 2.3 times more Calcium, 5.8 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Zinc and 2.2 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Cos Or Romaine Lettuce have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 1.2 times more Carbohydrate and 1.4 times more Sugars than Raw Cos Or Romaine Lettuce.
While Raw Cos Or Romaine Lettuce contain 3.4 times more Fat, 232.6 times more Omega 3, 4.6 times more Fructose, 1.4 times more Fiber and 3.3 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Cos Or Romaine Lettuce have similar amounts of Energy and Omega 6 per 500 kcal.
Both Boiled and Drained Carrots as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltRomaine LettuceVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Iceberg LettuceRomaine LettuceVS Iceberg Lettuce

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Romaine Lettuce

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Romaine Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: