Comparing Nutrients in 500 calories Boiled Broccoli VS Romaine Lettuce

Weight per 500 calories

• Boiled Broccoli: 1429g
• Romaine Lettuce: 2941g

Boiled Broccoli has 2.1 times more energy per 100g than Romaine Lettuce. It has low energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Romaine Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Boiled Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	9.1% 8.82g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	8.13% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	74.4% 97g	130g per day for Men 19-50 years
Sugars	27.4% 20g	48.3% 35g	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	14.6% 10.6g	32.5% 23.5g	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	% 7g	% 11.5g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	163% 61.8g	38g per day for Men 19-50 years
Protein	60.7% 34g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1425% 12824μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	83.5% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	167% 2.18mg	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	386% 1543μg	1000% 4000μg	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	1030% 927mg	131% 118mg	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	138% 20.7mg	25.5% 3.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2512% 3015μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Romaine Lettuce	Recommended Dietary Allowance
Calcium	57% 571mg	97% 971mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	357% 28.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	98% 412mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	198% 4.56mg	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	137% 957mg	126% 882mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	214% 7265mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	75.2% 2783g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Romaine Lettuce:

• Boiled and Drained Broccoli has 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin C and 5.4 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 11.7 times more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Romaine Lettuce:

• Boiled and Drained Broccoli has 1.9 times more Selenium and 2.5 times more Sodium than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.7 times more Calcium, 1.6 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium and 2.2 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cos Or Romaine Lettuce contain 1.5 times more Fat, 2 times more Omega 3, 1.9 times more Omega 6, 1.8 times more Sugars, 2.2 times more Fructose and 1.3 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cos Or Romaine Lettuce have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.