Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	9.66% 280kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	22% 28.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	10.8% 7.8g	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	5.93% 4.3g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	34.2% 13g	38g per day for Men 19-50 years
Protein	55.4% 31g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	411% 3700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	69.2% 0.9mg	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	140% 560μg	95% 380μg	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	446% 401mg	102% 92mg	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	88% 13mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	1053% 1263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	33% 330mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	32.2% 0.29mg	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	76.3% 6.1mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	109% 2.5mg	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	70% 490mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25.7% 950g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 4.4 times more Vitamin C and 6 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 7.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Iron, 1.4 times more Potassium and 2.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Calcium, Copper, Magnesium, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.