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

Weight per 300 calories

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

Frozen Broccoli Spears have 1.9 times more energy per unit of mass than Raw Green Leaf Lettuce, which is very low in comparison to other foods. Green Leaf Lettuce having very low energy density.

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

Vitamins

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

Minerals

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

Green Leaf Lettuce VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Green Leaf Lettuce have 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.
• While 300 kcal of Frozen Broccoli Spears contain 1.6 times more Selenium than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Broccoli Spears contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

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