Comparing Nutrients in 500 calories Green Leaf Lettuce VS Boiled Broccoli

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Raw Green Leaf Lettuce, which is low in comparison to other foods. Green Leaf Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	79% 103g	130g per day for Men 19-50 years
Sugars	36% 26g	27.4% 20g	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	19.8% 14.3g	14.6% 10.6g	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	% 12g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	114% 43.3g	124% 47g	38g per day for Men 19-50 years
Protein	81% 45.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	220% 2.86mg	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	317% 1267μg	386% 1543μg	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	341% 307mg	1030% 927mg	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	49% 7.33mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Calcium	120% 1200mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	358% 28.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	120% 2.77mg	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	138% 967mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 11.2 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.1 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B5, 3 times more Vitamin C and 2.8 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Leaf Lettuce vs Boiled Broccoli:

• Raw Green Leaf Lettuce has 2.1 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.5 times more Potassium, 1.6 times more Sodium and 2.5 times more Water than Boiled and Drained Broccoli.
• Both Raw Green Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Leaf Lettuce has 1.3 times more Sugars, 1.4 times more Fructose and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Raw Green Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.