Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Cooked Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	10% 13g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	4.9% 3.54g	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	1.5% 1.1g	2.7% 1.95g	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	% 1.04g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	31% 17.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	114% 1030μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	31.4% 0.41mg	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	80.5% 322μg	43% 172μg	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	186% 168mg	46.4% 41.7mg	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	76.5% 11.5mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	477% 573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	53.5% 535mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	14.6% 0.13mg	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	72% 5.76mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	49.3% 1.13mg	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	53% 372mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Green Leaf Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Green Leaf Lettuce:

• 1 pound of Cooked Broccoli Raab has 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9, 4 times more Vitamin C, 11.5 times more Vitamin E and 2 times more Vitamin K than Green Leaf Lettuce.
• While 1 lb of Raw Green Leaf Lettuce contains 1.6 times more Vitamin A than Cooked Broccoli Raab.
• 1 pound of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Green Leaf Lettuce:

• 1 pound of Cooked Broccoli Raab has 3.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 2 times more Sodium and 3 times more Zinc than Green Leaf Lettuce.
• Both Cooked Broccoli Raab and Green Leaf Lettuce contain similar levels of Water per one pound.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.5 times more Omega 3, 2.2 times more Fiber and 2.8 times more Protein than Green Leaf Lettuce.
• Both Cooked Broccoli Raab and Green Leaf Lettuce offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Broccoli Raab as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.