Comparing Nutrients in 300 calories Broccoli Raab VS Green Leaf Lettuce

Weight per 300 calories

• Broccoli Raab: 1364g
• Green Leaf Lettuce: 2000g

Broccoli Raab has 1.5 times more energy per 100g than Green Leaf Lettuce. It has very low energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	44% 57.4g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	21.5% 15.6g	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	3.2% 2.3g	12% 8.6g	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	% 1.36g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	77% 43.2g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	198% 1786μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	138% 1.8mg	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	283% 1132μg	190% 760μg	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	306% 275mg	204% 184mg	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	147% 22mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	147% 1473mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	64.4% 0.58mg	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	365% 29mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	217% 5mg	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	142% 995mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	34% 1262g	51.3% 1900g	3700g per day for Men 19-50 years

Broccoli Raab VS Green Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Green Leaf Lettuce?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Green Leaf Lettuce:

• 300 calories of Broccoli Raab have 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 1.5 times more Vitamin C, 5 times more Vitamin E and 1.2 times more Vitamin K than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 4.1 times more Vitamin A than Raw Broccoli Raab.
• Both Broccoli Raab and Green Leaf Lettuce provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Green Leaf Lettuce:

• 300 calories of Broccoli Raab have 2 times more Calcium, 1.7 times more Iron, 1.7 times more Phosphorus and 2.9 times more Zinc than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 1.5 times more Potassium and 1.5 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Green Leaf Lettuce contain similar levels of Copper, Magnesium, Manganese, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.2 times more Fat, 2.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 1.5 times more Carbohydrate, 3 times more Sugars and 3.7 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Green Leaf Lettuce offer comparable quantities of Energy per 300 calories.
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.