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

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Leaf Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.03% 59kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	7.9% 10.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	189% 1701μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	41% 163μg	63.5% 254μg	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	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	4.54% 0.68mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17% 0.15mg	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	68% 5.44mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	44% 1mg	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% 127mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Red Leaf Lettuce has 7.4 times more Vitamin A and 1.6 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 10.8 times more Vitamin C and 8.8 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Red Leaf Lettuce as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Leaf Lettuce has 2 times more Iron, 1.3 times more Potassium and 2.1 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Phosphorus and 1.4 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Copper, Magnesium, Manganese and Water per one pound.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 1.9 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Red Leaf Lettuce as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.