Comparing Nutrients in 1 pound Green Leaf Lettuce VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	9.2% 6.67g	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	2.7% 1.95g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	186% 1678μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	43% 172μg	34% 136μg	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	46.4% 41.7mg	202% 182mg	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	6.65% 1mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	21.7% 0.2mg	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	48.8% 3.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	64% 1.47mg	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	18.8% 132mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Boiled Spears Frozen Broccoli:

• 1 pound of Green Leaf Lettuce has 7.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin C and 6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Boiled Spears Frozen Broccoli:

• 1 pound of Green Leaf Lettuce has 1.4 times more Iron than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Boiled Spears Frozen Broccoli contain similar levels of Potassium and Water per one pound.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Leaf Lettuce has 1.4 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.