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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	186% 1678μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.3% 163mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	33.4% 1134mg	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	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Green Leaf Lettuce has 6.5 times more Vitamin A and 1.2 times more Vitamin K than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 7.4 times more Vitamin C and 6.1 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Broccoli Spears provide similar amounts of Vitamin B1 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Broccoli Spears contains 2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Broccoli Spears contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese 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 lb of Frozen Broccoli Spears contains 2.2 times more Omega 3, 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.