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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.28% 0.048g	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	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.94% 0.68g	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	0.55% 0.4g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	12.8% 51μg	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	5.83% 5.24mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	4.4% 0.04mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	12.5% 0.29mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Leaf Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 10.8 times more Vitamin C and 8.8 times more Vitamin E than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 7.4 times more Vitamin A and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Leaf Lettuce provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Copper, 1.8 times more Phosphorus and 1.4 times more Zinc than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 2 times more Iron, 1.3 times more Potassium and 2.1 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Leaf Lettuce contain similar levels of Calcium, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 1.9 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.