Comparing Nutrients in 1 pound Iceberg Lettuce VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Iceberg Lettuce	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	11% 14g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	3.88% 2.8g	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	6.26% 4.54g	1.5% 1.1g	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	% 4.13g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.68g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	76.8% 1mg	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	33% 132μg	80.5% 322μg	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	14% 12.7mg	186% 168mg	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	5.44% 0.82mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	37.8% 0.34mg	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	23.2% 1.86mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	75% 1.72mg	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	13% 91mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains 9.1 times more Vitamin A, 4.1 times more Vitamin B1, 5.6 times more Vitamin B2, 16.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9, 13.2 times more Vitamin C, 14.1 times more Vitamin E and 10.6 times more Vitamin K than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Iceberg Lettuce as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Cooked Broccoli Raab contains 6.6 times more Calcium, 3 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 3 times more Manganese, 4.1 times more Phosphorus, 2.4 times more Potassium, 13 times more Selenium, 5.6 times more Sodium and 3.6 times more Zinc than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Iceberg Lettuce has 3.2 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.9 times more Omega 3, 2.3 times more Fiber and 4.3 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Cooked Broccoli Raab offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Iceberg Lettuce as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.