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Comparing Nutrients in 100 calories Romaine LettuceVS Broccoli

Weight per 100 calories

Romaine Lettuce
588g
Broccoli
294g

Raw Broccoli has 2 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.8%1.76g
Fat
1.12%1.1g
1.76 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
1.05%0.34g
0.23 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.5%0.66g
Omega 3
11.6%0.19g
0.66 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g
Omega 6
0.85%0.14g
0.28 gvs0.14 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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15%19.4g
Carbohydrate
15%19.5g
19.4 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.66%7g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
6.5%4.7g
Fructose
2.76%2g
≤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]
4.7 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
%1.44g
2.3 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.29g
0 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.5%12.4g
Fiber
20%7.65g
12.4 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
13%7.24g
Protein
15%8.3g
7.24 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

285%2565μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
2565 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.3%0.42mg
Vitamin B1
17.4%0.21mg
Thiamine
0.42 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.3%0.39mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.39 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.84 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16.7%0.84mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.84 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.5%0.44mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.44 mgvs0.51 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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200%800μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
800 μgvs185 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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26%23.5mg
Vitamin C
292%262mg
Ascorbic acid
23.5 mgvs262 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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5.1%0.76mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.76 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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502%603μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
603 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.4%194mg
Calcium
14%138mg
194 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
31.4%0.28mg
Copper
16%0.14mg
0.28 mgvs0.14 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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71.3%5.7mg
Iron
27%2.15mg
5.7 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.6%82.4mg
Magnesium
14.7%61.8mg
82.4 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.6%0.91mg
Manganese
27%0.62mg
0.91 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
25.2%176mg
Phosphorus
27.7%194mg
176 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
42.7%1453mg
Potassium
27.3%929mg
1453 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.28%2.35μg
Selenium
13.4%7.35μg
2.35 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.14%47mg
Sodium
6.47%97mg
47 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
12.3%1.35mg
Zinc
11%1.2mg
1.35 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%557g
Water
7.1%263g
557 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Romaine Lettuce vs Broccoli:
Comparing minerals per 100 calories for Romaine Lettuce vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: