Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Butterhead Lettuce

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.57% 1.87g	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	2.27% 1.65g	1.4% 1g	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	% 1.5g	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.5% 0.16mg	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	33.2% 133μg	36.2% 145μg	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	124% 112mg	8.16% 7.34mg	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	16% 2.42mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	11% 111mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	3.53% 0.032mg	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	20% 1.6mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15.4% 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	14% 99mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Butterhead Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Butterhead Lettuce:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 15.2 times more Vitamin C and 6.8 times more Vitamin E than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 3.2 times more Vitamin A and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Butterhead Lettuce provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Butterhead Lettuce:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 1.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Butterhead Lettuce contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Omega 3, 2.1 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Butterhead Lettuce

What are the health benefits of Frozen Chopped Broccoli compared to Butterhead Lettuce?

Frozen chopped broccoli is a good source of fiber, vitamins C and K, and folate. It also contains antioxidants that may help reduce inflammation and support overall health. Butterhead lettuce, on the other hand, is lower in calories and a good source of vitamin A and K. Both are nutritious options, but broccoli may offer more health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Butterhead Lettuce?

Both frozen chopped broccoli and butterhead lettuce are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly higher in calories and has more protein, which can help keep you feeling full and satisfied. Additionally, broccoli is a good source of vitamins and minerals, such as vitamin C and vitamin K. Overall, both options can be beneficial for weight loss, but incorporating a variety of vegetables into your diet is key for overall health and weight management.

Should I eat more Frozen Chopped Broccoli or more Butterhead Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen chopped broccoli and butterhead lettuce are nutritious options, but frozen chopped broccoli would be the better choice as it contains more protein per serving compared to butterhead lettuce. Additionally, broccoli is a good source of vitamins and minerals that support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can also help support muscle growth.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Butterhead Lettuce?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Butterhead Lettuce. Broccoli requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a more sustainable choice for both the environment and personal health.