Comparing Nutrients in 500 calories Romaine Lettuce VS Broccoli

Weight per 500 calories

• Romaine Lettuce: 2941g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	48.3% 35g	34.5% 25g	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	32.5% 23.5g	13.8% 10g	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	% 11.5g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	163% 61.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	64.6% 36g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	198% 2.57mg	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	1000% 4000μg	232% 926μg	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	131% 118mg	1458% 1312mg	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	25.5% 3.82mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	97% 971mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	80% 0.72mg	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	357% 28.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	134% 3.1mg	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	126% 882mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.