Comparing Nutrients in 100 grams Iceberg Lettuce VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Iceberg Lettuce	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.97g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	2.8% 2.03g	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	1.38% 1g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.05g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.82% 0.091mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	15.5% 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	7.25% 29μg	30.8% 123μg	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	3.1% 2.8mg	82.3% 74mg	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	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	2.78% 0.025mg	3.67% 0.033mg	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	5.13% 0.41mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	13.5% 0.31mg	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	2.86% 20mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Frozen Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Iceberg Lettuce versus 100 g of Frozen Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Iceberg Lettuce vs Frozen Brussels Sprouts:

• 100 g of Frozen Brussels Sprouts, Unprepared contain 2.6 times more Vitamin B1, 4.9 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B5, 4.8 times more Vitamin B6, 4.2 times more Vitamin B9, 26.5 times more Vitamin C, 2.8 times more Vitamin E and 7.8 times more Vitamin K than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Frozen Brussels Sprouts provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Iceberg Lettuce as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Iceberg Lettuce vs Frozen Brussels Sprouts:

• 100 g of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 2.6 times more Potassium, 15 times more Selenium and 2.1 times more Zinc than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Frozen Brussels Sprouts contain similar levels of Water per 100 grams.
• 100 grams of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Brussels Sprouts, Unprepared contain 2.6 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Fiber and 4.2 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Frozen Brussels Sprouts offer comparable quantities of Sugars per 100 grams.
• 100 grams of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Iceberg Lettuce as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.