Comparing Nutrients in 7 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	1.5% 43.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.2g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	29% 260μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.7% 0.18mg	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	41% 165μg	19% 75.4μg	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	44.5% 40mg	20.3% 18.3mg	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	21.4% 3.2mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	6.4% 0.058mg	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	53% 4.25mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	21.6% 0.5mg	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	20.7% 145mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Green Leaf Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Green Leaf Lettuce:

• 7 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 7 oz of Raw Green Leaf Lettuce contain 2.8 times more Vitamin A than Raw Broccoli Raab.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Green Leaf Lettuce:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• Both Raw Broccoli Raab as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Green Leaf Lettuce

What are the health benefits of Broccoli Raab compared to Green Leaf Lettuce?

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Green leaf lettuce is lower in calories and a good source of vitamins A and K, but it is not as nutrient-dense as broccoli raab. Both are healthy choices, but broccoli raab offers a wider range of nutrients.

Can I lose weight easier by eating more Broccoli Raab or Green Leaf Lettuce?

Both Broccoli Raab and Green Leaf Lettuce are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is slightly higher in calories and carbohydrates compared to Green Leaf Lettuce. Therefore, if you are looking to lose weight, Green Leaf Lettuce may be the better option as it is lower in calories and carbohydrates. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of vegetables into your diet along with other nutrient-dense foods is key.

Should I eat more Broccoli Raab or more Green Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Broccoli Raab and Green Leaf Lettuce are nutritious options, but Broccoli Raab is higher in protein and essential nutrients like iron and calcium, making it a better choice for muscle building. Incorporating a mix of both vegetables in your diet can provide a well-rounded nutrient profile to support your muscle growth goals.

What is the environmental impact of producing Broccoli Raab compared to Green Leaf Lettuce?

Broccoli Raab has a higher environmental impact compared to Green Leaf Lettuce due to factors such as water usage, land usage, and greenhouse gas emissions associated with its production. It is important to consider these factors when making sustainable food choices.