Comparing Nutrients in 7 ounces Broccoli Raab VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.25% 0.042g	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	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.099g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	5.5% 0.05mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10.8% 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	20.7% 145mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Iceberg Lettuce per 7 oz

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

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

• 7 ounces of Broccoli Raab have 5.2 times more Vitamin A, 4 times more Vitamin B1, 5.2 times more Vitamin B2, 9.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6, 2.9 times more Vitamin B9, 7.2 times more Vitamin C, 9 times more Vitamin E and 9.3 times more Vitamin K than Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Broccoli Raab as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Iceberg Lettuce:

• 7 ounces of Broccoli Raab have 6 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Sodium and 5.1 times more Zinc than Iceberg Lettuce.
• Both Broccoli Raab and Iceberg Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.6 times more Omega 3, 2.3 times more Fiber and 3.5 times more Protein than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain 5.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Iceberg Lettuce offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Iceberg Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Iceberg Lettuce

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

Broccoli Raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can support overall health and digestion. In comparison, Iceberg Lettuce is lower in nutrients and fiber, making it less beneficial for overall health.

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

Both Broccoli Raab and Iceberg Lettuce are low in calories and can be part of a weight loss diet. However, Broccoli Raab is more nutrient-dense and provides a wider range of vitamins, minerals, and antioxidants compared to Iceberg Lettuce. Including a variety of vegetables in your diet, including Broccoli Raab, can support weight loss by providing essential nutrients and fiber while keeping you full and satisfied.

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

You should eat more Broccoli Raab to gain more muscles while training consistently. Broccoli Raab is a nutrient-dense vegetable that is high in protein, iron, calcium, and vitamins A, C, and K, all of which are important for muscle growth and recovery. Iceberg Lettuce, on the other hand, is low in calories and protein compared to Broccoli Raab, so it may not provide the same muscle-building benefits.

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

Broccoli Raab has a higher environmental impact compared to Iceberg Lettuce due to its longer growing season, higher water and land requirements, and more intensive cultivation practices. It is important to consider the environmental impact of food choices and opt for more sustainable options whenever possible.