Comparing Nutrients in 5 ounces Broccoli VS Green Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	3.13% 4.07g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.51g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	58.3% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	15.2% 1.2mg	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	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	13.4% 94mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.1% 275mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.64% 135g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 9.7 times more Vitamin C and 3.5 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 11.9 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Raw Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 2.3 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Iron, Manganese, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.3 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Broccoli and Raw Green Leaf Lettuce have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.