Comparing Nutrients in 500 calories Green Leaf Lettuce VS Broccoli Raab

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.5 times more energy per unit of mass than Raw Green Leaf Lettuce, which is very low in comparison to other foods. Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Green Leaf Lettuce	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	36% 26g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	114% 43.3g	161% 61.4g	38g per day for Men 19-50 years
Protein	81% 45.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Broccoli Raab	Recommended Dietary Allowance
Calcium	120% 1200mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	106% 0.95mg	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	358% 28.7mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	57% 2103g	3700g per day for Men 19-50 years

Green Leaf Lettuce VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Leaf Lettuce or Broccoli Raab?

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

• 500 calories of Green Leaf Lettuce have 4.1 times more Vitamin A than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 1.5 times more Vitamin C and 5 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin K per 500 calories.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Green Leaf Lettuce have 1.5 times more Potassium, 1.2 times more Sodium and 1.5 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2 times more Calcium, 1.7 times more Iron, 1.7 times more Phosphorus and 2.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Broccoli Raab contain similar levels of Copper, Magnesium, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Leaf Lettuce have 1.5 times more Carbohydrate, 3 times more Sugars and 3.7 times more Fructose than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.2 times more Fat, 2.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.