Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	22% 28.7g	51% 66.4g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	5.93% 4.3g	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	% 3.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	34.2% 13g	68.4% 26g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	411% 3700μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	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	108% 8.6mg	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	109% 2.5mg	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	41.4% 290mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	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	18.7% 280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.7% 950g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 11.9 times more Vitamin A and 1.2 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 9.7 times more Vitamin C and 3.5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Broccoli:

• Raw Broccoli contains 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 2.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Iron, Manganese, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli contains 2.3 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.