Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	3.85% 2.8g	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	0.47% 0.34g	1.96% 1.4g	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	% 0.33g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.071g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.58% 0.06mg	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	25% 101μg	10.3% 41μg	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	58.3% 52.4mg	4.4% 3.97mg	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	24% 3.6mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	28.5% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.94% 0.035mg	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	22.5% 1.8mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	7.7% 0.18mg	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	16.6% 116mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Iceberg Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Iceberg Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Iceberg Lettuce:

• 5 ounces of Cooked Broccoli Raab have 9.1 times more Vitamin A, 4.1 times more Vitamin B1, 5.6 times more Vitamin B2, 16.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9, 13.2 times more Vitamin C, 14.1 times more Vitamin E and 10.6 times more Vitamin K than Iceberg Lettuce.
• 5 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Iceberg Lettuce:

• 5 ounces of Cooked Broccoli Raab have 6.6 times more Calcium, 3 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 3 times more Manganese, 4.1 times more Phosphorus, 2.4 times more Potassium, 13 times more Selenium, 5.6 times more Sodium and 3.6 times more Zinc than Iceberg Lettuce.
• Both Cooked Broccoli Raab and Iceberg Lettuce contain similar levels of Water per five ounces.
• 5 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.9 times more Omega 3, 2.3 times more Fiber and 4.3 times more Protein than Iceberg Lettuce.
• While 5 oz of Raw Iceberg Lettuce contain 3.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Iceberg Lettuce offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Iceberg Lettuce provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.