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Comparing Nutrients in 100 grams Iceberg LettuceVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Iceberg Lettuce
22%
8%
70%
Frozen Broccoli Spears
33%
8%
59%
100 g ▼

Macro Nutrients

0.48%14kcal
Energy
1%29kcal
14 kcalvs29 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g
Fat
0.35%0.34g
0.14 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.056%0.018g
Saturated Fat
0.16%0.052g
0.018 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.25%0.052g
Omega 3
7.8%0.13g
0.052 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.021g
Omega 6
0.22%0.037g
0.021 gvs0.037 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.3%2.97g
Carbohydrate
4.1%5.35g
2.97 gvs5.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.7%1.97g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.97 gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.38%1g
Fructose
NA
≤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]
1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.91g
Glucose
NA
0.91 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.05g
Sucrose
NA
0.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.16%1.2g
Fiber
7.9%3g
1.2 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.6%0.9g
Protein
5.46%3.06g
0.9 gvs3.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

2.78%25μg
Vitamin A
6.33%57μg
RAE, retinol activity equivalents
25 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.4%0.041mg
Vitamin B1
6%0.072mg
Thiamine
0.041 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.92%0.025mg
Vitamin B2
8.77%0.11mg
Riboflavin
0.025 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.77%0.12mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
0.12 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.82%0.091mg
Vitamin B5
4.84%0.24mg
Pantothenic acid
0.091 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.23%0.042mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.042 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.25%29μg
Vitamin B9
23.5%94μg
Folates and Folic Acid
29 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.8mg
Vitamin C
76%68.3mg
Ascorbic acid
2.8 mgvs68.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
0.18 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20%24μg
Vitamin K
84.5%101μg
Phytomenadione or phylloquinone
24 μgvs101 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.8%18mg
Calcium
4.1%41mg
18 mgvs41 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.78%0.025mg
Copper
4%0.036mg
0.025 mgvs0.036 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.13%0.41mg
Iron
9%0.72mg
0.41 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.67%7mg
Magnesium
3.8%16mg
7 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.43%0.13mg
Manganese
11%0.26mg
0.13 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.86%20mg
Phosphorus
8.43%59mg
20 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.15%141mg
Potassium
7.35%250mg
141 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.18%0.1μg
Selenium
3.45%1.9μg
0.1 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg
Sodium
1.13%17mg
10 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.36%0.15mg
Zinc
3.1%0.34mg
0.15 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.6%96g
Water
2.45%91g
96 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Iceberg Lettuce vs Frozen Broccoli Spears:
Comparing minerals per 100 grams for Iceberg Lettuce vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 grams:



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