Comparing Nutrients in 1 kilogram Boiled Broccoli VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Energy	12% 350kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	17% 22.3g	130g per day for Men 19-50 years
Sugars	19% 14g	13% 9.4g	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	10.2% 7.4g	7.03% 5.1g	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	% 4.9g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	29% 11g	38g per day for Men 19-50 years
Protein	42.5% 24g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	184% 1660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	63% 0.82mg	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	270% 1080μg	183% 730μg	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	721% 649mg	41% 37mg	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	97% 14.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	853% 1023μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	17.8% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	78% 1.8mg	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	96% 670mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	70% 2380mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Butterhead Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Butterhead Lettuce:

• 1 kilogram of Boiled Broccoli has 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, 17.5 times more Vitamin C, 8.1 times more Vitamin E and 1.4 times more Vitamin K than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 2.2 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Butterhead Lettuce provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Butterhead Lettuce:

• 1 kilogram of Boiled Broccoli has 3.8 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 1.2 times more Potassium, 2.7 times more Selenium, 8.2 times more Sodium and 2.3 times more Zinc than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 1.9 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Butterhead Lettuce contain similar levels of Calcium, Manganese and Water per one kilogram.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.4 times more Omega 3, 3.2 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Butterhead Lettuce.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Broccoli as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.