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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cooked Broccoli Raab	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	31% 17.4g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	114% 1030μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	35% 0.45mg	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	41% 163μg	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	18.6% 16.8mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	53.5% 535mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	14% 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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	40% 0.92mg	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% 127mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.7% 434g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Red 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 Red Leaf Lettuce:

• 1 pound of Cooked Broccoli Raab has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9, 10 times more Vitamin C, 16.9 times more Vitamin E and 1.8 times more Vitamin K than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 1.7 times more Vitamin A than Cooked Broccoli Raab.
• 1 pound of Red Leaf Lettuce have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 3.6 times more Calcium, 2.7 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Sodium and 2.7 times more Zinc than Red Leaf Lettuce.
• Both Cooked Broccoli Raab and Red Leaf Lettuce contain similar levels of Iron, Selenium and Water per one pound.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.5 times more Omega 3, 1.4 times more Carbohydrate, 3.1 times more Fiber and 2.9 times more Protein than Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Cooked Broccoli Raab as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in one pound.