Comparing Nutrients in 500 calories Iceberg Lettuce VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Iceberg Lettuce: 3571g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 2 times more energy per unit of mass than Raw Iceberg Lettuce, which is very low in comparison to other foods. Iceberg Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Iceberg Lettuce or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	73.5% 96g	130g per day for Men 19-50 years
Sugars	97% 70.4g	36.2% 26.3g	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	49.3% 35.7g	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	% 32.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	113% 43g	141% 53.6g	38g per day for Men 19-50 years
Protein	57.4% 32g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	99% 893μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	179% 2.32mg	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	259% 1036μg	250% 1000μg	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	111% 100mg	796% 716mg	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	43% 6.43mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	717% 861μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	64.3% 643mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	67.5% 0.61mg	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	183% 14.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	173% 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	102% 714mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	92% 3416g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Iceberg Lettuce vs Cooked Chopped Frozen Broccoli:

• Raw Iceberg Lettuce has 1.5 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A and Vitamin B9 per 500 kcal.
• Both Raw Iceberg Lettuce as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Iceberg Lettuce vs Cooked Chopped Frozen Broccoli:

• Raw Iceberg Lettuce has 1.5 times more Copper, 1.3 times more Iron, 2 times more Potassium, 1.8 times more Sodium and 2.1 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Selenium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Iceberg Lettuce has 2.3 times more Fat, 2.5 times more Omega 3 and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Iceberg Lettuce as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.