Comparing Nutrients in 1 kilogram Broccoli VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	23.4% 17g	16.4% 12g	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	9.38% 6.8g	11% 8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	50.4% 28g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	57% 0.74mg	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	158% 630μg	340% 1360μg	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	991% 892mg	44.4% 40mg	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	52% 7.8mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	53.3% 0.48mg	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	91% 7.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	67.4% 1.55mg	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	94% 660mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 893g	25.6% 946g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 22.3 times more Vitamin C and 6 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 14.1 times more Vitamin A and 2.2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
• Both Raw Broccoli as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Romaine Lettuce:

• Raw Broccoli has 1.4 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 4.1 times more Sodium and 1.8 times more Zinc than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.3 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2 times more Energy, 2 times more Carbohydrate, 1.4 times more Sugars, 1.2 times more Fiber and 2.3 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.8 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Fructose per 1 kg.
• Both Raw Broccoli as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.