Comparing Nutrients in 5 ounces Broccoli VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.84% 1.33g	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	1.33% 0.96g	1% 0.72g	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	% 0.69g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.94% 0.12mg	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	22.3% 89.3μg	26% 103μg	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	140% 126mg	5.83% 5.24mg	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	7.37% 1.1mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	2.5% 0.023mg	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	13% 1.03mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11% 0.25mg	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	13.4% 94mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Butterhead Lettuce per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli vs Butterhead Lettuce:

• 5 ounces of Broccoli have 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 24.1 times more Vitamin C and 4.3 times more Vitamin E than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 5.4 times more Vitamin A than Raw Broccoli.
• Both Broccoli and Butterhead Lettuce provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Raw Broccoli as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Butterhead Lettuce:

• 5 ounces of Broccoli have 1.3 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium, 6.6 times more Sodium and 2.1 times more Zinc than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 1.7 times more Iron than Raw Broccoli.
• Both Broccoli and Butterhead Lettuce contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 3 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 1.3 times more Omega 3 than Raw Broccoli.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Broccoli as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in five ounces.