Comparing Nutrients in 100 calories Green Leaf Lettuce VS Broccoli

Weight per 100 calories

• Green Leaf Lettuce: 667g
• Broccoli: 294g

Raw Broccoli has 2.3 times more energy per unit of mass than Raw Green Leaf Lettuce, which is low in comparison to other foods. Green Leaf Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	14.7% 19g	15% 19.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	3.95% 2.87g	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	% 2.4g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	23% 8.67g	20% 7.65g	38g per day for Men 19-50 years
Protein	16% 9.07g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	274% 2467μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	63.3% 253μg	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	68% 61.3mg	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	9.78% 1.47mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	702% 842μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	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	71.7% 5.73mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	27.6% 193mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	17% 633g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 27.1 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B5, 4.3 times more Vitamin C and 1.6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Leaf Lettuce vs Broccoli:

• Raw Green Leaf Lettuce has 1.7 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.4 times more Potassium, 1.9 times more Sodium and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Selenium than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Leaf Lettuce has 2.1 times more Omega 3 and 1.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Saturated Fat than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.