Comparing Nutrients in 1 pound Butterhead Lettuce VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Butterhead Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.03% 59kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	8.45% 6.12g	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	3.2% 2.3g	5.2% 3.76g	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	% 1.95g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	45.4% 0.59mg	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	82.8% 331μg	76% 304μg	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	18.6% 16.8mg	284% 256mg	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	5.44% 0.82mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	19% 0.17mg	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	70.3% 5.62mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	58% 1.33mg	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	21.4% 150mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 3.2 times more Vitamin A and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 15.2 times more Vitamin C and 6.8 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Raw Butterhead Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Butterhead Lettuce has 1.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Selenium, 4.8 times more Sodium and 2.4 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fructose, 2.7 times more Fiber and 2.1 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.