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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Frozen Broccoli Spears	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	2% 57.5kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.13% 190g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Red Leaf Lettuce:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 18.5 times more Vitamin C and 9 times more Vitamin E than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 6.6 times more Vitamin A and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Red Leaf Lettuce:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 1.7 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Leaf Lettuce contain similar levels of 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 Broccoli Spears have 1.5 times more Omega 3, 2.4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Red Leaf Lettuce.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Frozen Broccoli Spears as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Red Leaf Lettuce

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

Frozen broccoli spears are a good source of vitamins C, K, and A, as well as fiber and antioxidants. They are also low in calories and can help support a healthy immune system and digestion. Red leaf lettuce is a good source of vitamins A and K, as well as antioxidants. It is low in calories and can help support healthy skin and bones. Both options are nutritious choices, but broccoli spears may offer more vitamins and minerals overall.

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

Both frozen broccoli spears and red leaf lettuce can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are higher in protein and certain nutrients like vitamin C and vitamin K, which can help support weight loss and overall health. Including a variety of vegetables in your diet is key for weight loss, so you can incorporate both broccoli spears and red leaf lettuce into your meals for optimal results.

Should I eat more Frozen Broccoli Spears 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 an adequate amount of protein. Both frozen broccoli spears and red leaf lettuce are nutritious choices, but frozen broccoli spears would be a better option as they contain more protein per serving compared to red leaf lettuce. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to red leaf lettuce due to the energy-intensive process of freezing and packaging. Broccoli requires more resources such as water, land, and energy to grow and process compared to lettuce. However, both options are still more environmentally friendly than animal products. Choosing locally sourced and organic options can help reduce the environmental impact of both choices.