Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Red Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.5% 130kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	417% 3750μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	135% 1.75mg	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	90% 360μg	235% 940μg	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	41% 37mg	759% 683mg	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	10% 1.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33% 330mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	40% 0.36mg	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	150% 12mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	111% 2.56mg	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	40% 280mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 956g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Leaf Lettuce versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Leaf Lettuce vs Frozen Broccoli Spears:

• 1 kilogram of Red Leaf Lettuce has 6.6 times more Vitamin A and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 18.5 times more Vitamin C and 9 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Red Leaf Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Leaf Lettuce vs Frozen Broccoli Spears:

• 1 kilogram of Red Leaf Lettuce has 1.7 times more Iron than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Broccoli Spears contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Broccoli Spears contains 1.5 times more Omega 3, 2.4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Raw Red Leaf Lettuce.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Red Leaf Lettuce as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.