Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Green Leaf Lettuce

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Green Leaf Lettuce: 2000g

Frozen Broccoli Spears have 1.9 times more energy per 100g than Green Leaf Lettuce. It has very low energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Green Leaf Lettuce?

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	21% 15.2g	21.5% 15.6g	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	NA	12% 8.6g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.7% 31g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	138% 1.8mg	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	243% 972μg	190% 760μg	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	785% 707mg	204% 184mg	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	93% 14mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	42.4% 424mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	64.4% 0.58mg	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	93% 7.45mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	217% 5mg	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	87% 610mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.3% 937g	51.3% 1900g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Green Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Green Leaf Lettuce?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Green Leaf Lettuce:

• 300 calories of Frozen Broccoli Spears have 1.3 times more Vitamin B9, 3.8 times more Vitamin C and 3.2 times more Vitamin E than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 12.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Leaf Lettuce provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Green Leaf Lettuce:

• 300 calories of Frozen Broccoli Spears have 1.6 times more Selenium than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 1.7 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.5 times more Potassium, 3.2 times more Sodium and 2 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Leaf Lettuce contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Frozen Broccoli Spears and Raw Green Leaf Lettuce have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Broccoli Spears and Green Leaf Lettuce offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.