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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	4.02% 2.9g	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	1.18% 0.85g	NA	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	81.6% 734μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	20% 0.26mg	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	19% 75.4μg	15% 59.5μg	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	20.3% 18.3mg	88.4% 79.6mg	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	2.9% 0.44mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	9.5% 0.085mg	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	21.3% 1.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	28% 0.64mg	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	8.22% 57.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Leaf Lettuce have 7.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin C and 6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Leaf Lettuce have 1.4 times more Iron than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Boiled Spears Frozen Broccoli contain similar levels of Potassium 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 Green Leaf Lettuce have 1.4 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.