Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	25% 14g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	35% 0.45mg	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	63.5% 254μg	41% 163μg	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	202% 182mg	18.6% 16.8mg	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	40% 6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	14% 0.13mg	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	34.6% 2.77mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	40% 0.92mg	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	31.8% 222mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Leaf Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Red Leaf Lettuce:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 10.8 times more Vitamin C and 8.8 times more Vitamin E than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 7.4 times more Vitamin A and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Leaf Lettuce provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Red Leaf Lettuce:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Copper, 1.8 times more Phosphorus and 1.4 times more Zinc than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 2 times more Iron, 1.3 times more Potassium and 2.1 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Leaf Lettuce contain similar levels of Calcium, Magnesium, Manganese and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 1.9 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.