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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Leaf Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	7.4% 5.36g	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	2.35% 1.7g	4.54% 3.3g	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	% 1.43g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	163% 1469μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	39.7% 0.52mg	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	37.7% 151μg	66.5% 266μg	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	40.6% 36.5mg	249% 224mg	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	5.82% 0.87mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	418% 501μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	16.8% 0.15mg	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	42.7% 3.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	50.7% 1.17mg	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	16.4% 115mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 377g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 7.1 times more Vitamin A, 1.3 times more Vitamin B1 and 1.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 6.1 times more Vitamin C and 5.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Green Leaf Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 4.7 times more Selenium and 2.7 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Manganese, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fructose, 2.3 times more Fiber and 2.1 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.