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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	25.4% 254mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.7% 434g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 15.2 times more Vitamin C and 8.1 times more Vitamin E than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 7.2 times more Vitamin A and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Leaf Lettuce have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium and 2.4 times more Zinc than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 1.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Leaf Lettuce have similar amounts of Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3, 2.1 times more Carbohydrate, 2.8 times more Sugars, 3 times more Fructose, 3.3 times more Fiber and 2.1 times more Protein than Raw Red Leaf Lettuce.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.