Comparing Nutrients in 100 grams Boiled Broccoli VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Boiled Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	2.2% 2.87g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.08% 0.78g	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	1.02% 0.74g	0.59% 0.43g	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	% 0.49g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.34% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	6.92% 0.09mg	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	27% 108μg	9.5% 38μg	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	72% 65mg	10.2% 9.2mg	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	9.67% 1.45mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	4% 40mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3.22% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	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	9.57% 67mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Green Leaf Lettuce:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9, 7.1 times more Vitamin C and 6.6 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 4.8 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Green Leaf Lettuce have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Boiled and Drained Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Green Leaf Lettuce:

• Boiled and Drained Broccoli has 2.1 times more Copper, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium, 1.5 times more Sodium and 2.5 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 1.3 times more Iron and 1.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Green Leaf Lettuce have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.3 times more Energy, 2.1 times more Omega 3, 2.5 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fructose, 2.5 times more Fiber and 1.8 times more Protein than Raw Green Leaf Lettuce.
• Both Boiled and Drained Broccoli as well as Raw Green Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.