Comparing Nutrients in 100 grams 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	0.76% 22kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.7% 1.97g	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	0.23% 0.17g	1.38% 1g	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	% 0.1g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.05g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1.82% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.23% 0.042mg	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	20.8% 83μg	7.25% 29μg	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	22.4% 20mg	3.1% 2.8mg	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	11% 1.62mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	11% 108mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	2.78% 0.025mg	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	26.8% 2.14mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	5.43% 0.13mg	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	10.4% 73mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Iceberg Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Iceberg Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Iceberg Lettuce:

• 100 grams 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Iceberg Lettuce:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.