Comparing Nutrients in 1 kilogram Boiled Broccoli VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Boiled Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Energy	12% 350kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.24% 0.21g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	19% 14g	27% 19.7g	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	13.8% 10g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.5g	g per day for Men 19-50 years
Fiber	87% 33g	31.6% 12g	38g per day for Men 19-50 years
Protein	42.5% 24g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	32.3% 0.42mg	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	72.5% 290μg	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	31% 28mg	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	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	27.8% 0.25mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	54.3% 1.25mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24% 893g	26% 956g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 3.1 times more Vitamin A, 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 4.5 times more Vitamin B3, 6.8 times more Vitamin B5, 4.8 times more Vitamin B6, 3.7 times more Vitamin B9, 23.2 times more Vitamin C, 8.1 times more Vitamin E and 5.9 times more Vitamin K than Raw Iceberg Lettuce.
• Both Boiled and Drained Broccoli as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 2.2 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, 16 times more Selenium, 4.1 times more Sodium and 3 times more Zinc than Raw Iceberg Lettuce.
• Both Boiled and Drained Broccoli and Raw Iceberg Lettuce have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.5 times more Energy, 2.3 times more Omega 3, 2.4 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Iceberg Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.