Comparing Nutrients in 1 pound Green Leaf Lettuce VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	8.7% 6.3g	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	2.7% 1.95g	4.63% 3.36g	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	% 1.63g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	39.4% 15g	38g per day for Men 19-50 years
Protein	11% 6.17g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	186% 1678μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	69.8% 0.91mg	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	43% 172μg	122% 490μg	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	46.4% 41.7mg	327% 294mg	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	6.65% 1mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	48.8% 3.9mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	38.3% 0.88mg	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	18.8% 132mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 4.8 times more Vitamin A than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9, 7.1 times more Vitamin C and 6.6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Leaf Lettuce has 1.3 times more Iron and 1.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium, 1.5 times more Sodium and 2.5 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli contains 2.3 times more Energy, 2.1 times more Omega 3, 2.5 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fructose, 2.5 times more Fiber and 1.8 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.