Comparing Nutrients in 300 calories Broccoli VS Iceberg Lettuce

Weight per 300 calories

• Broccoli: 882g
• Iceberg Lettuce: 2143g

Broccoli has 2.4 times more energy per 100g than Iceberg Lettuce. It has low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	49% 63.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 19.5g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 1.07g	g per day for Men 19-50 years
Fiber	60.4% 23g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	44.4% 25g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	430% 516μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	41.5% 415mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	21.3% 788g	55.4% 2049g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 13.1 times more Vitamin C, 1.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 2 times more Vitamin A and 1.4 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Raw Iceberg Lettuce have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Broccoli as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Iceberg Lettuce:

• Raw Broccoli has 1.2 times more Magnesium, 1.4 times more Phosphorus, 10.3 times more Selenium and 1.4 times more Sodium than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Iron, 1.4 times more Manganese and 2.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Iceberg Lettuce have similar amounts of Calcium, Copper, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2.6 times more Saturated Fat and 1.3 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 2 times more Omega 3, 2.8 times more Sugars and 3.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Iceberg Lettuce have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Raw Iceberg Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.