Comparing Nutrients in 300 calories Broccoli Raab VS Iceberg Lettuce

Weight per 300 calories

• Broccoli Raab: 1364g
• Iceberg Lettuce: 2143g

Broccoli Raab has 1.6 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 - Broccoli Raab or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Broccoli Raab	Iceberg 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	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	49% 63.6g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	% 19.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.07g	g per day for Men 19-50 years
Fiber	97% 37g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	77% 43.2g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	198% 1786μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	430% 516μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	147% 1473mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	34% 1262g	55.4% 2049g	3700g per day for Men 19-50 years

Broccoli Raab VS Iceberg Lettuce Nutrients Per 300 Kcal

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

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

• 300 calories of Broccoli Raab have 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, 4.6 times more Vitamin C, 5.7 times more Vitamin E and 5.9 times more Vitamin K than Iceberg Lettuce.
• Both Raw 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 Broccoli Raab vs Iceberg Lettuce:

• 300 calories of Broccoli Raab have 3.8 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 6.4 times more Selenium, 2.1 times more Sodium and 3.3 times more Zinc than Iceberg Lettuce.
• While 300 kcal of Raw Iceberg Lettuce contain 1.6 times more Water than Raw Broccoli Raab.
• Both Broccoli Raab and Iceberg Lettuce contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.2 times more Fat, 2.3 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Iceberg Lettuce.
• While 300 kcal of Raw Iceberg Lettuce contain 1.6 times more Carbohydrate, 8.1 times more Sugars and 9.2 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Iceberg Lettuce offer comparable quantities of Energy per 300 calories.
• Both Raw Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 300 calories.