Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.53% 1.1g	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	0.84% 0.61g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.8% 0.13mg	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	20% 79.4μg	13.5% 54μg	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	63% 57mg	14.5% 13mg	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	12.5% 1.87mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	4.57% 0.041mg	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	11% 0.86mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	15.4% 0.35mg	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	9.92% 69.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.64% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 4.4 times more Vitamin C and 6 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 7.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Iron, 1.4 times more Potassium and 2.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Calcium, Copper, Magnesium, Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.