Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Iceberg Lettuce

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Iceberg Lettuce: 714g

Frozen Chopped Broccoli has 1.9 times more energy per 100g than Iceberg Lettuce. It has very low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	19.4% 14g	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	4.4% 3.2g	9.85% 7.14g	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	% 2.9g	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	19.3% 11g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	23% 0.3mg	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	64.4% 258μg	51.8% 207μg	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	241% 217mg	22.2% 20mg	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	31.3% 4.7mg	8.57% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	143% 172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	21.5% 215mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	20% 0.18mg	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	39% 3.1mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	39% 0.89mg	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	27.5% 192mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.5% 352g	18.5% 683g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Iceberg Lettuce:

• Frozen Chopped Broccoli, Unprepared has 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, 10.8 times more Vitamin C, 3.6 times more Vitamin E and 1.8 times more Vitamin K than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Iceberg Lettuce have similar amounts of Vitamin A per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Iceberg Lettuce:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 15.1 times more Selenium, 1.3 times more Sodium and 1.7 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.9 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Iceberg Lettuce have similar amounts of Copper, Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Fiber and 1.7 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 2.7 times more Sugars and 2.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Iceberg Lettuce have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Iceberg Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.