Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Green Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.7% 0.18mg	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	46.6% 187μg	19% 75.4μg	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	151% 136mg	20.3% 18.3mg	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	18% 2.68mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	6.4% 0.058mg	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	18% 1.43mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	21.6% 0.5mg	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	16.7% 117mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Green Leaf Lettuce:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 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 Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 6.5 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Leaf Lettuce provide similar amounts of Vitamin B1 and Vitamin K per seven ounces.
• 7 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Green Leaf Lettuce:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Copper, 1.2 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Green Leaf Lettuce.
• Both Frozen Broccoli Spears and Green Leaf Lettuce contain similar levels of Calcium, Iron, Manganese and Water per seven ounces.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 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 Green Leaf Lettuce.
• Both Frozen Broccoli Spears as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Green Leaf Lettuce

What are the health benefits of Frozen Broccoli Spears compared to Green Leaf Lettuce?

Frozen broccoli spears are a good source of vitamins A, C, and K, as well as fiber and antioxidants. They also contain minerals like calcium and iron. On the other hand, green leaf lettuce is rich in vitamins A, K, and folate, as well as fiber. Both are nutritious options, but broccoli spears provide more variety in nutrients compared to green leaf lettuce.

Can I lose weight easier by eating more Frozen Broccoli Spears or Green Leaf Lettuce?

Both frozen broccoli spears and green leaf lettuce are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly higher in calories and carbohydrates compared to green leaf lettuce. Therefore, if your goal is to lose weight, green leaf lettuce may be a better option as it is extremely low in calories and carbohydrates, helping you to feel full without consuming too many calories. Remember to pair your veggies with a variety of other nutrient-dense foods to ensure you are meeting all of your nutritional needs while on a weight loss journey.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and green leaf lettuce are nutritious options, but frozen broccoli spears would be a better choice as they are higher in protein and provide essential nutrients like vitamin C, vitamin K, and fiber that support muscle growth and recovery. Incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains alongside your training regimen will help support muscle development.

What is the environmental impact of producing Frozen Broccoli Spears compared to Green Leaf Lettuce?

Producing frozen broccoli spears generally has a higher environmental impact compared to green leaf lettuce due to the energy-intensive processes involved in freezing and packaging. Additionally, broccoli requires more resources such as water and land to grow compared to lettuce. Choosing locally grown, fresh produce over frozen options can help reduce the environmental footprint of your food choices.