Comparing Nutrients in 500 calories Iceberg Lettuce VS Frozen Broccoli Spears

Weight per 500 calories

• Iceberg Lettuce: 3571g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 2.1 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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Iceberg 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% 0.64g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	81.6% 106g	71% 92g	130g per day for Men 19-50 years
Sugars	97% 70.4g	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	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	136% 51.7g	38g per day for Men 19-50 years
Protein	57.4% 32g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	99% 893μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	259% 1036μg	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	111% 100mg	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	43% 6.43mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	717% 861μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	64.3% 643mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	183% 14.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	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	102% 714mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	92% 3416g	42% 1561g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9, 11.8 times more Vitamin C, 3.6 times more Vitamin E and 2 times more Vitamin K than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Frozen Broccoli Spears have similar amounts of Vitamin A and Vitamin B1 per 500 kcal.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Iceberg Lettuce has 1.4 times more Copper, 1.2 times more Sodium and 2.2 times more Water than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Phosphorus and 9.2 times more Selenium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Frozen Broccoli Spears have similar amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Iceberg Lettuce has 2.8 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Frozen Broccoli Spears have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Raw Iceberg Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.