Comparing Nutrients in 5 ounces Romaine LettuceVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Romaine Lettuce

24%

13%

63%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Romaine Lettucevs Frozen Chopped Broccoli

0.83%24kcal

Energy

1.27%37kcal

24 kcalvs37 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

0.42%0.41g

0.43 gvs0.41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.055g

Saturated Fat

0.19%0.062g

0.055 gvs0.062 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10%0.16g

Omega 3

9.3%0.15g

0.16 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.067g

Omega 6

0.26%0.044g

0.067 gvs0.044 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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3.6%4.66g

Carbohydrate

5.2%6.78g

4.66 gvs6.78 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.33%1.7g

Sugars

2.64%1.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.7 gvs1.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.56%1.13g

Fructose

1.62%1.18g

≤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]

1.13 gvs1.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.55g

Glucose

%1.06g

0.55 gvs1.06 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.83%2.98g

Fiber

11%4.25g

2.98 gvs4.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.1%1.74g

Protein

7.1%4g

1.74 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Romaine Lettucevs Frozen Chopped Broccoli

68.7%618μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

618 μgvs73.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.5%0.1mg

Vitamin B1

6.26%0.075mg

Thiamine

0.1 mgvs0.075 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.3%0.095mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.095 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.77%0.44mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.03%0.2mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.2 mgvs0.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.07%0.1mg

Vitamin B6

14%0.18mg

Pyridoxine

0.1 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%193μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

193 μgvs95 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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6.3%5.67mg

Vitamin C

89%80mg

Ascorbic acid

5.67 mgvs80 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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1.23%0.18mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

0.18 mgvs1.73 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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121%145μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

145 μgvs115 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Romaine Lettucevs Frozen Chopped Broccoli

4.68%46.8mg

Calcium

7.94%79.4mg

46.8 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.56%0.068mg

Copper

6%0.054mg

0.068 mgvs0.054 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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17%1.37mg

Iron

14.4%1.15mg

1.37 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

6.07%25.5mg

20 mgvs25.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.55%0.22mg

Manganese

18%0.42mg

0.22 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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6.07%42.5mg

Phosphorus

10%71mg

42.5 mgvs71 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.3%350mg

Potassium

8.84%301mg

350 mgvs301 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg

Selenium

7.2%3.97μg

0.57 μgvs3.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.76%11.3mg

Sodium

2.27%34mg

11.3 mgvs34 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.96%0.33mg

Zinc

6.2%0.68mg

0.33 mgvs0.68 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.62%134g

Water

3.5%130g

134 gvs130 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Romaine Lettuce vs Frozen Chopped Broccoli:

Raw Cos Or Romaine Lettuce have 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 14.1 times more Vitamin C and 9.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Romaine Lettuce vs Frozen Chopped Broccoli:

Raw Cos Or Romaine Lettuce have 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 7 times more Selenium, 3 times more Sodium and 2.1 times more Zinc than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Frozen Chopped Broccoli, Unprepared contains 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3, Sugars and Fructose per 5 oz.
Both Raw Cos Or Romaine Lettuce as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Romaine LettuceVS Iceberg LettuceFrozen Chopped BroccoliVS Iceberg LettuceRomaine LettuceVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 5 ounces Romaine LettuceVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: