Comparing Nutrients in 500 calories Red Leaf Lettuce VS Boiled Broccoli

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.7 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Red Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	67% 87g	79% 103g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	91% 34.6g	124% 47g	38g per day for Men 19-50 years
Protein	91% 51g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	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	346% 1385μg	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	158% 142mg	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	38.5% 5.77mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled Broccoli	Recommended Dietary Allowance
Calcium	127% 1269mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	577% 46mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	154% 1077mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	99% 3678g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Red Leaf Lettuce has 13.1 times more Vitamin A, 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.7 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B5, 6.5 times more Vitamin C and 3.6 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Red 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 Red Leaf Lettuce vs Boiled Broccoli:

• Raw Red Leaf Lettuce has 2.2 times more Calcium, 1.2 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Potassium, 2.5 times more Selenium, 1.6 times more Sodium and 2.9 times more Water than Boiled and Drained Broccoli.
• Both Raw Red Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Leaf Lettuce has 1.4 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.