Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Iceberg Lettuce

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Iceberg Lettuce: 3571g

Boiled Spears Frozen Broccoli have 2 times more energy per 100g than Iceberg Lettuce. It has very low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	81.6% 106g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	97% 70.4g	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	49.3% 35.7g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	141% 53.6g	113% 43g	38g per day for Men 19-50 years
Protein	99% 55.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	101% 911μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	115% 1.5mg	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	134% 536μg	259% 1036μg	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	796% 716mg	111% 100mg	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	157% 23.6mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	91% 911mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	99% 0.89mg	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	136% 11mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	194% 4.46mg	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	140% 982mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	92% 3416g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Iceberg Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Iceberg Lettuce?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Iceberg Lettuce:

• 500 calories of Boiled Spears Frozen Broccoli have 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 7.2 times more Vitamin C, 3.7 times more Vitamin E and 1.8 times more Vitamin K than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 1.5 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Iceberg Lettuce provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Iceberg Lettuce:

• 500 calories of Boiled Spears Frozen Broccoli have 1.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 9.5 times more Selenium than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 1.3 times more Iron, 1.6 times more Potassium and 2.1 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Iceberg Lettuce contain similar levels of Copper, Sodium and Zinc per 500 calories.
• 500 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.3 times more Fiber and 1.7 times more Protein than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 2.5 times more Omega 3 and 2.7 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Iceberg Lettuce offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 500 calories.