Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Iceberg Lettuce

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Iceberg Lettuce: 3571g

Cooked Broccoli Raab has 1.8 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 500 calories - Cooked Broccoli Raab or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	251% 4g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	81.6% 106g	130g per day for Men 19-50 years
Sugars	17% 12.4g	97% 70.4g	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	6.62% 4.8g	49.3% 35.7g	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	% 4.6g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 3g	% 1.8g	g per day for Men 19-50 years
Fiber	147% 56g	113% 43g	38g per day for Men 19-50 years
Protein	137% 76.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	504% 4540μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	115% 1.5mg	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	355% 1420μg	259% 1036μg	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	822% 740mg	111% 100mg	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	337% 50.6mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	236% 2360mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	99% 0.89mg	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	318% 25.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	194% 4.46mg	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	234% 1640mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	92% 3416g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Iceberg Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Iceberg Lettuce?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Iceberg Lettuce:

• 500 calories of Cooked Broccoli Raab have 5.1 times more Vitamin A, 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 9.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, 7.4 times more Vitamin C, 7.9 times more Vitamin E and 5.9 times more Vitamin K than Iceberg Lettuce.
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Iceberg Lettuce:

• 500 calories of Cooked Broccoli Raab have 3.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 7.3 times more Selenium, 3.1 times more Sodium and 2 times more Zinc than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 1.9 times more Water than Cooked Broccoli Raab.
• 500 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 2.1 times more Fat, 2.2 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 1.7 times more Carbohydrate, 5.7 times more Sugars and 7.4 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Iceberg Lettuce offer comparable quantities of Energy per 500 calories.
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in 500 calories.