Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	4.27% 3.1g	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	NA	2.35% 1.7g	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	NA	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21.7% 12g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	25% 226μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	27.5% 0.36mg	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	93% 373μg	37.7% 151μg	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	301% 271mg	40.6% 36.5mg	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	35.7% 5.36mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	418% 501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	12.8% 0.12mg	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	35.7% 2.86mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	43% 0.99mg	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	33.5% 234mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Green Leaf Lettuce per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Green Leaf Lettuce:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 7.4 times more Vitamin C and 6.1 times more Vitamin E than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain 6.5 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Leaf Lettuce provide similar amounts of Vitamin B1 and Vitamin K per 14 ounces.
• 14 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Green Leaf Lettuce:

• 14 ounces of Frozen Broccoli Spears have 1.2 times more Copper, 1.2 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Green Leaf Lettuce.
• Both Frozen Broccoli Spears and Green Leaf Lettuce contain similar levels of Calcium, Iron, Manganese and Water per 14 ounces.
• 14 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Green Leaf Lettuce.
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in 14 ounces.