Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Frozen Chopped Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Calcium	11% 111mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.07% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 14.1 times more Vitamin C and 9.4 times more Vitamin E than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 7 times more Selenium and 2.1 times more Zinc than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Romaine Lettuce contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Romaine Lettuce.
• Both Frozen Chopped Broccoli and Romaine Lettuce offer comparable quantities of Omega 3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Romaine Lettuce

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

Both frozen chopped broccoli and romaine lettuce are nutritious choices, but they offer different health benefits. Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It also contains sulforaphane, a compound with potential anti-cancer properties. Romaine lettuce, on the other hand, is rich in vitamins A, K, and folate, as well as minerals like calcium and potassium. It is also a good source of fiber. Including a variety of vegetables in your diet, including both frozen chopped broccoli and romaine lettuce, can help ensure you get a wide range of nutrients for optimal health.

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

Both frozen chopped broccoli and romaine lettuce are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly higher in calories and contains more protein and nutrients compared to romaine lettuce. Therefore, incorporating more frozen chopped broccoli into your diet may help you feel fuller for longer and support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Romaine lettuce is low in protein compared to frozen chopped broccoli. Therefore, it would be more beneficial to include more frozen chopped broccoli in your diet as it is higher in protein content, which is essential for muscle growth and repair. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help support muscle development.

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

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Romaine Lettuce. Broccoli requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. However, the environmental impact can vary depending on factors such as farming practices, transportation, and packaging. Overall, choosing plant-based foods like broccoli can help reduce the environmental footprint of your diet.