Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.83% 140kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	27% 19.7g	20.3% 14.7g	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	13.8% 10g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	79% 30g	38g per day for Men 19-50 years
Protein	16% 9g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	100% 1.3mg	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	72.5% 290μg	140% 560μg	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	31% 28mg	446% 401mg	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	12% 1.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	37.8% 0.34mg	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	51.3% 4.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	97% 2.23mg	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	28.6% 200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 956g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 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, 1.9 times more Vitamin B9, 14.3 times more Vitamin C, 7.3 times more Vitamin E and 3.7 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 7 times more Selenium and 1.9 times more Zinc than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled Chopped Frozen Broccoli have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Iceberg Lettuce has 1.2 times more Omega 3 and 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.