Comparing Nutrients in 500 calories Green Leaf Lettuce VS Frozen Broccoli Spears

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Frozen Broccoli Spears: 1724g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	36% 26g	35% 25.3g	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	19.8% 14.3g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	81% 45.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	232% 3mg	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	317% 1267μg	405% 1621μg	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	341% 307mg	1308% 1178mg	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	49% 7.33mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	120% 1200mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	69% 0.62mg	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	358% 28.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	192% 4.4mg	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	138% 967mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	42% 1561g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Green Leaf Lettuce vs Frozen Broccoli Spears:

• 500 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 500 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 500 calories.
• Both Raw Green Leaf Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Leaf Lettuce vs Frozen Broccoli Spears:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Green Leaf Lettuce and Frozen Broccoli Spears have similar amounts of macro-nutrients per 500 kcal
• Both Green Leaf Lettuce and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Raw Green Leaf Lettuce as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.