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Comparing Nutrients in 1 pound Green Leaf LettuceVS Broccoli

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce
30%
7%
63%
Broccoli
27%
8%
65%
1 lb ▼

Macro Nutrients

2.35%68kcal
Energy
5.3%154kcal
68 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.68g
Fat
1.73%1.68g
0.68 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.091g
Saturated Fat
1.6%0.52g
0.091 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.4%0.26g
Omega 3
18%0.29g
0.26 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
1.3%0.22g
0.11 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g
Carbohydrate
23%30g
13 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.9%3.54g
Sugars
10.6%7.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.54 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.7%1.95g
Fructose
4.25%3.1g
≤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]
1.95 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.63g
Glucose
%2.22g
1.63 gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.45g
0 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.5%5.9g
Fiber
31%11.8g
5.9 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
11%6.17g
Protein
23%12.8g
6.17 gvs12.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

186%1678μg
Vitamin A
15.6%141μg
RAE, retinol activity equivalents
1678 μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg
Vitamin B1
27%0.32mg
Thiamine
0.32 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B2
41%0.53mg
Riboflavin
0.36 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.6%1.7mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.61mg
Vitamin B5
52%2.6mg
Pantothenic acid
0.61 mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.4%0.41mg
Vitamin B6
61%0.79mg
Pyridoxine
0.41 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%172μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
172 μgvs286 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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46.4%41.7mg
Vitamin C
450%405mg
Ascorbic acid
41.7 mgvs405 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.65%1mg
Vitamin E
23.6%3.54mg
Tocopherols and Tocotrienols
1 mgvs3.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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477%573μg
Vitamin K
384%461μg
Phytomenadione or phylloquinone
573 μgvs461 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16.3%163mg
Calcium
21.3%213mg
163 mgvs213 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.6%0.13mg
Copper
24.7%0.22mg
0.13 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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48.8%3.9mg
Iron
41.4%3.3mg
3.9 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59mg
Magnesium
22.7%95mg
59 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49.3%1.13mg
Manganese
41.4%0.95mg
1.13 mgvs0.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.8%132mg
Phosphorus
42.8%299mg
132 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
26%880mg
Potassium
42%1433mg
880 mgvs1433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.95%2.72μg
Selenium
20.6%11.3μg
2.72 μgvs11.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.47%127mg
Sodium
9.98%150mg
127 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.42%0.82mg
Zinc
17%1.86mg
0.82 mgvs1.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%431g
Water
11%405g
431 gvs405 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Broccoli:
Comparing minerals per 1 pound for Green Leaf Lettuce vs Broccoli:
Comparison of macro-nutrients per 1 pound:



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