Comparing Nutrients in 300 calories Romaine Lettuce VS Broccoli

Weight per 300 calories

• Romaine Lettuce: 1765g
• Broccoli: 882g

Raw Broccoli has 2 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Romaine Lettuce	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	125% 2g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	45% 58.6g	130g per day for Men 19-50 years
Sugars	29% 21g	20.7% 15g	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	19.5% 14g	8.28% 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	% 6.9g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	98% 37g	60.4% 23g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	855% 7694μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.52mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	119% 1.54mg	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	600% 2400μg	139% 556μg	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	78.4% 70.6mg	875% 787mg	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	15.3% 2.3mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1507% 1809μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	58.2% 582mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	48% 0.43mg	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	214% 17mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	80.6% 1.85mg	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	75.6% 529mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	128% 4359mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	13% 7.06μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	45% 1670g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have 28.1 times more Vitamin A, 2 times more Vitamin B1, 4.3 times more Vitamin B9 and 2 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B5, 11.2 times more Vitamin C and 3 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Romaine Lettuce vs Broccoli:

• Raw Cos Or Romaine Lettuce have 1.4 times more Calcium, 2 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Potassium and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Selenium and 2.1 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Broccoli have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cos Or Romaine Lettuce have 1.6 times more Fat, 3.6 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Sugars, 2.4 times more Fructose and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.