Comparing Nutrients in 500 calories Green Leaf Lettuce VS Broccoli

Weight per 500 calories

• Green Leaf Lettuce: 3333g
• Broccoli: 1471g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	73.6% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	36% 26g	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	19.8% 14.3g	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	% 12g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	114% 43.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	81% 45.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Vitamin A	1370% 12333μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.3% 4.47mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	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	317% 1267μg	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	341% 307mg	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	49% 7.33mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3508% 4210μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Broccoli	Recommended Dietary Allowance
Calcium	120% 1200mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	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	358% 28.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	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	138% 967mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	190% 6467mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	62.2% 933mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	85.6% 3166g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 27.1 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B5, 4.3 times more Vitamin C and 1.6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Green Leaf Lettuce has 1.7 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.4 times more Potassium, 1.9 times more Sodium and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Selenium than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Leaf Lettuce has 2.1 times more Omega 3 and 1.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Saturated Fat than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Green Leaf Lettuce as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.