Comparing Nutrients in 7 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	1.78% 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	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10% 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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	18% 71.4μg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	11% 111mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.3% 49.6mg	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 Red Leaf Lettuce per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of 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, 3.3 times more Fiber and 2.1 times more Protein than Red Leaf Lettuce.
• 7 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 seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Red Leaf Lettuce

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

Frozen chopped broccoli is a good source of vitamins C and K, as well as fiber and antioxidants. It also contains more protein and calcium compared to red leaf lettuce. On the other hand, red leaf lettuce is rich in vitamin A and folate, and is lower in calories than broccoli. Both are nutritious options, but broccoli may offer more diverse nutrients overall.

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

Both frozen chopped broccoli and red leaf lettuce can be great options for weight loss due to their low calorie and high fiber content. However, frozen chopped broccoli may be a better choice as it is more nutrient-dense and can help you feel fuller for longer due to its higher fiber and protein content compared to red leaf lettuce. Additionally, broccoli is a good source of vitamins and minerals that are important for overall health.

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

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Both frozen chopped broccoli and red leaf lettuce are nutritious choices, but frozen chopped broccoli would be the better option as it contains more protein per serving compared to red leaf lettuce. Additionally, broccoli is a good source of vitamins and minerals that are beneficial for 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 support muscle development.

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

Frozen chopped broccoli generally has a higher environmental impact compared to red leaf lettuce due to the processing and packaging involved in freezing the broccoli. Additionally, broccoli typically requires more resources such as water and land to grow compared to lettuce. However, the environmental impact can vary depending on factors such as farming practices, transportation, and packaging materials used. Overall, choosing locally grown and minimally processed produce, such as red leaf lettuce, can help reduce the environmental impact of food production.