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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.07g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	2.87% 2.1g	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	0.84% 0.61g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	19% 0.25mg	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	13.5% 54μg	33.3% 133μg	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	14.5% 13mg	108% 97mg	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	2.08% 0.31mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	5.67% 0.051mg	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	15.2% 1.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	15.8% 0.36mg	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	5.87% 41mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Green Leaf Lettuce have 6.5 times more Vitamin A and 1.2 times more Vitamin K than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 7.4 times more Vitamin C and 6.1 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Green Leaf Lettuce as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Frozen Broccoli Spears contain 2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Frozen Broccoli Spears contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese 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 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3, 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.
• Both Raw Green Leaf Lettuce as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.