Comparing Nutrients in 100 calories Butterhead Lettuce VS Broccoli

Weight per 100 calories

• Butterhead Lettuce: 769g
• Broccoli: 294g

Raw Broccoli has 2.6 times more energy per unit of mass than Raw Butterhead Lettuce, which is low in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Butterhead Lettuce or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15% 19.5g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	6.9% 5g	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	5.4% 3.92g	2.76% 2g	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	% 3.3g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	22.3% 8.46g	20% 7.65g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	142% 1277μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	39.6% 0.51mg	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	140% 562μg	46.3% 185μg	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	31.6% 28.5mg	292% 262mg	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	9.23% 1.4mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	27% 269mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	16% 0.14mg	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	119% 9.54mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	27% 0.62mg	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	36.3% 254mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20% 736g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Butterhead Lettuce vs Broccoli:

• Raw Butterhead Lettuce has 14 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 3 times more Vitamin B9 and 2.6 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5, 9.2 times more Vitamin C and 1.7 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Broccoli:

• Raw Butterhead Lettuce has 1.9 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Zinc and 2.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium and 2.5 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Butterhead Lettuce has 1.6 times more Fat, 3.4 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Sugars, 2 times more Fructose and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Butterhead Lettuce as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.