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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 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	7.1% 4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.66% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Red Leaf Lettuce:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 15.2 times more Vitamin C and 8.1 times more Vitamin E than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 7.2 times more Vitamin A and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Leaf Lettuce provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Red Leaf Lettuce:

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium and 2.4 times more Zinc than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 1.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Leaf Lettuce contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Omega 3, 2.1 times more Carbohydrate, 3.3 times more Fiber and 2.1 times more Protein than Red Leaf Lettuce.
• 5 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.