Comparing Nutrients in 5 ounces Broccoli Raab VS Green Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.53% 1.1g	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	0.33% 0.24g	0.84% 0.61g	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	% 0.14g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.8% 0.13mg	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	29.4% 118μg	13.5% 54μg	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	32% 28.6mg	14.5% 13mg	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	15.3% 2.3mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	4.57% 0.041mg	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	38% 3.03mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	15.4% 0.35mg	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	14.8% 103mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Green Leaf Lettuce per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Green Leaf Lettuce:

• 5 ounces of Broccoli Raab have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 2.2 times more Vitamin C, 7.4 times more Vitamin E and 1.8 times more Vitamin K than Green Leaf Lettuce.
• While 5 oz of Raw Green Leaf Lettuce contain 2.8 times more Vitamin A than Raw Broccoli Raab.
• 5 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Green Leaf Lettuce:

• 5 ounces of Broccoli Raab have 3 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus and 4.3 times more Zinc than Green Leaf Lettuce.
• Both Broccoli Raab and Green Leaf Lettuce contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Green Leaf Lettuce lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3.3 times more Omega 3, 2.1 times more Fiber and 2.3 times more Protein than Green Leaf Lettuce.
• Both Broccoli Raab and Green Leaf Lettuce offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.