Comparing Nutrients in 500 calories Romaine LettuceVS Boiled Carrots

Weight per 500 calories

Romaine Lettuce

2941g

Boiled Carrots

1429g

Boiled and Drained Carrots have 2.1 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Romaine Lettuce

24%

13%

63%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Romaine Lettucevs Boiled Carrots

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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9.1%8.82g

Fat

2.65%2.57g

8.82 gvs2.57 g

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

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3.6%1.15g

Saturated Fat

1.34%0.43g

1.15 gvs0.43 g

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

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208%3.32g

Omega 3

0.89%0.014g

3.32 gvs0.014 g

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

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8.13%1.4g

Omega 6

7.3%1.24g

1.4 gvs1.24 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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74.4%97g

Carbohydrate

90%117g

97 gvs117 g

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

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48.3%35g

Sugars

68%49.3g

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

35 gvs49.3 g

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

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32.5%23.5g

Fructose

7.1%5.14g

≤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]

23.5 gvs5.14 g

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

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%11.5g

Glucose

%5.7g

11.5 gvs5.7 g

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

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%0g

Sucrose

%38.6g

0 gvs38.6 g

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

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163%61.8g

Fiber

113%43g

61.8 gvs43 g

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

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64.6%36g

Protein

19.4%11g

36 gvs11 g

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

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Vitamins

Romaine Lettucevs Boiled Carrots

1425%12824μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

12824 μgvs12171 μg

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

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176%2.1mg

Vitamin B1

78.6%0.94mg

Thiamine

2.1 mgvs0.94 mg

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

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152%1.97mg

Vitamin B2

48.4%0.63mg

Riboflavin

1.97 mgvs0.63 mg

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

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57.5%9.2mg

Vitamin B3

57.6%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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83.5%4.18mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

4.18 mgvs3.3 mg

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

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167%2.18mg

Vitamin B6

168%2.2mg

Pyridoxine

2.18 mgvs2.2 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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1000%4000μg

Vitamin B9

50%200μg

Folates and Folic Acid

4000 μgvs200 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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131%118mg

Vitamin C

57%51.4mg

Ascorbic acid

118 mgvs51.4 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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25.5%3.82mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

3.82 mgvs14.7 mg

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

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2512%3015μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

3015 μgvs196 μg

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

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Minerals

Romaine Lettucevs Boiled Carrots

97%971mg

Calcium

43%429mg

971 mgvs429 mg

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

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157%1.4mg

Copper

27%0.24mg

1.4 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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357%28.5mg

Iron

60.7%4.86mg

28.5 mgvs4.86 mg

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

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98%412mg

Magnesium

34%143mg

412 mgvs143 mg

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

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198%4.56mg

Manganese

96%2.2mg

4.56 mgvs2.2 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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126%882mg

Phosphorus

61.2%429mg

882 mgvs429 mg

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

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214%7265mg

Potassium

99%3357mg

7265 mgvs3357 mg

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

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21.4%11.8μg

Selenium

18%10μg

11.8 μgvs10 μg

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

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15.7%235mg

Sodium

55.2%829mg

235 mgvs829 mg

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

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61.5%6.76mg

Zinc

26%2.86mg

6.76 mgvs2.86 mg

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

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75.2%2783g

Water

35%1288g

2783 gvs1288 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 Romaine Lettuce vs Boiled Carrots:

Raw Cos Or Romaine Lettuce have 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.
While Boiled and Drained Carrots contain 3.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Cos Or Romaine Lettuce have 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.
While Boiled and Drained Carrots contain 3.5 times more Sodium than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Boiled and Drained Carrots have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Cos Or Romaine Lettuce have 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.
While Boiled and Drained Carrots contain 1.4 times more Sugars than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Romaine LettuceVS Iceberg LettuceBoiled CarrotsVS Iceberg LettuceRomaine LettuceVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Romaine LettuceVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: