Comparing Nutrients in 14 ounces Iceberg Lettuce VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.86% 0.15g	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	16.3% 21.2g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11% 99μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	29% 992mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.7% 359g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 2.3 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9, 24.4 times more Vitamin C, 7.5 times more Vitamin E and 4.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Broccoli Spears contain 2.3 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 19 times more Selenium, 1.7 times more Sodium and 2.3 times more Zinc than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Frozen Broccoli Spears have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Iceberg Lettuce has 1.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Energy, 2.4 times more Omega 3, 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.4 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.