Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	126% 2g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	23% 29.7g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	31.6% 12g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	252% 2270μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	118% 1180mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	27.8% 0.25mg	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	159% 12.7mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Iceberg Lettuce per 1 kg

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

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

• 1 kilogram of Cooked Broccoli Raab has 9.1 times more Vitamin A, 4.1 times more Vitamin B1, 5.6 times more Vitamin B2, 16.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9, 13.2 times more Vitamin C, 14.1 times more Vitamin E and 10.6 times more Vitamin K than Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Iceberg Lettuce:

• 1 kilogram of Cooked Broccoli Raab has 6.6 times more Calcium, 3 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 3 times more Manganese, 4.1 times more Phosphorus, 2.4 times more Potassium, 13 times more Selenium, 5.6 times more Sodium and 3.6 times more Zinc than Iceberg Lettuce.
• Both Cooked Broccoli Raab and Iceberg Lettuce contain similar levels of Water per one kilogram.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 3.9 times more Omega 3, 2.3 times more Fiber and 4.3 times more Protein than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 3.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Iceberg Lettuce offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Energy and Omega 6 in one kilogram.