Comparing Nutrients in 1 kilogram Butterhead Lettuce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Energy	4.5% 130kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	51% 66.4g	130g per day for Men 19-50 years
Sugars	13% 9.4g	23.4% 17g	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	7.03% 5.1g	9.38% 6.8g	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	% 4.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	29% 11g	68.4% 26g	38g per day for Men 19-50 years
Protein	24% 13.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	184% 1660μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	135% 1.75mg	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	183% 730μg	158% 630μg	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	41% 37mg	991% 892mg	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	12% 1.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1023μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	54.4% 0.49mg	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	155% 12.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	91% 2.1mg	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	47% 330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	26% 956g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has 5.4 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 24.1 times more Vitamin C and 4.3 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 1 kg.
• Both Raw Butterhead Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butterhead Lettuce vs Broccoli:

• Raw Butterhead Lettuce has 1.7 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium, 6.6 times more Sodium and 2.1 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Raw Broccoli have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butterhead Lettuce has 1.3 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Energy, 3 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.