Comparing Nutrients in 14 ounces Broccoli VS Green Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.27% 3.1g	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	3.72% 2.7g	2.35% 1.7g	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	% 1.94g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	27.5% 0.36mg	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	62.5% 250μg	37.7% 151μg	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	393% 354mg	40.6% 36.5mg	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	20.6% 3.1mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	418% 501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	18.7% 187mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	12.8% 0.12mg	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	36.2% 2.9mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	43% 0.99mg	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	37.4% 262mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Green Leaf Lettuce:

• Raw Broccoli has 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 9.7 times more Vitamin C and 3.5 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 11.9 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Raw Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Green Leaf Lettuce:

• Raw Broccoli has 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 2.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Iron, Manganese, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.3 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.