Comparing Nutrients in 14 ounces Iceberg Lettuce VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Iceberg Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	8.05% 5.83g	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	5.47% 3.97g	NA	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11% 99μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	28.8% 115μg	29.8% 119μg	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	12.3% 11mg	177% 159mg	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	4.76% 0.71mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	19% 0.17mg	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	20.3% 1.63mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	56% 1.3mg	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	11.3% 79.4mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Iceberg Lettuce vs Boiled Spears Frozen Broccoli:

• 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 14.3 times more Vitamin C, 7.3 times more Vitamin E and 3.7 times more Vitamin K than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Iceberg Lettuce as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Iceberg Lettuce vs Boiled Spears Frozen Broccoli:

• 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.8 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 2 times more Zinc than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Boiled Spears Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Iceberg Lettuce have 1.2 times more Omega 3 and 1.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.4 times more Protein than Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Iceberg Lettuce as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.