Comparing Nutrients in 1 pound Iceberg Lettuce VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	10.4% 13.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	5.44% 0.82mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	13% 91mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 411g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 2.3 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9, 24.4 times more Vitamin C, 7.5 times more Vitamin E and 4.2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Broccoli Spears contain 2.3 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 19 times more Selenium, 1.7 times more Sodium and 2.3 times more Zinc than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Frozen Broccoli Spears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Iceberg Lettuce has 1.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Energy, 2.4 times more Omega 3, 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.4 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.