Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Iceberg Lettuce

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Iceberg Lettuce: 2143g

Cooked Broccoli Raab has 1.8 times more energy per 100g than Iceberg Lettuce. It has very low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Iceberg Lettuce?

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	49% 63.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	58.2% 42.2g	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	3.97% 2.88g	29.6% 21.4g	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	% 2.76g	% 19.5g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.07g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	82% 46g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	303% 2724μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	69.2% 0.9mg	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	213% 852μg	155% 621μg	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	493% 444mg	66.7% 60mg	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	202% 30.4mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	430% 516μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	142% 1416mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	59.5% 0.54mg	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	191% 15.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	116% 2.68mg	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	141% 984mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	55.4% 2049g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Iceberg Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Iceberg Lettuce?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Iceberg Lettuce:

• 300 calories of Cooked Broccoli Raab have 5.1 times more Vitamin A, 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 9.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, 7.4 times more Vitamin C, 7.9 times more Vitamin E and 5.9 times more Vitamin K than Iceberg Lettuce.
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Iceberg Lettuce:

• 300 calories of Cooked Broccoli Raab have 3.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 7.3 times more Selenium, 3.1 times more Sodium and 2 times more Zinc than Iceberg Lettuce.
• While 300 kcal of Raw Iceberg Lettuce contain 1.9 times more Water than Cooked Broccoli Raab.
• 300 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 2.1 times more Fat, 2.2 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Iceberg Lettuce.
• While 300 kcal of Raw Iceberg Lettuce contain 1.7 times more Carbohydrate, 5.7 times more Sugars and 7.4 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Iceberg Lettuce offer comparable quantities of Energy per 300 calories.
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 300 calories.