Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Boiled Spears 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	0.16% 0.16g	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	5.84% 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

	Boiled Spears 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	10.6% 42.5μg	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

	Boiled Spears Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	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	6.75% 28.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	11% 78mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	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

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Green Leaf Lettuce per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Green Leaf Lettuce:

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

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Green Leaf Lettuce:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 1.4 times more Iron than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Green Leaf Lettuce contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 1.4 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.