Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.08% 0.78g	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	0.59% 0.43g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.92% 0.09mg	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	14% 56μg	9.5% 38μg	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	44.6% 40mg	10.2% 9.2mg	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	8.8% 1.32mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	3.22% 0.029mg	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	7.63% 0.61mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	11% 0.25mg	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	7% 49mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 4.4 times more Vitamin C and 6 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 7.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B2 per 100 g.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Green Leaf Lettuce:

• Boiled Chopped Frozen Broccoli has 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.4 times more Iron, 1.4 times more Potassium and 2.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Green Leaf Lettuce have similar amounts of Calcium, Copper, Magnesium, Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Broccoli has 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.
• While Raw Green Leaf Lettuce contains 1.4 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.