Comparing Nutrients in 100 calories Kale VS Boiled Broccoli

Weight per 100 calories

• Kale: 286g
• Boiled Broccoli: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Kale or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	5.48% 3.97g	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	1.6% 1.17g	2.9% 2.1g	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	% 1.14g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.23g	g per day for Men 19-50 years
Fiber	31% 11.7g	25% 9.43g	38g per day for Men 19-50 years
Protein	15% 8.34g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	44% 0.57mg	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	44.3% 177μg	77% 309μg	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	297% 267mg	206% 185mg	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	12.6% 1.9mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72.6% 726mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	57% 4.57mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	24% 0.55mg	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	22.4% 157mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	6.92% 256g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kale vs Boiled Broccoli:

• Raw Kale has 3.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Boiled Broccoli:

• Raw Kale has 6.4 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Kale has 3.6 times more Fat, 2.3 times more Saturated Fat, 3.2 times more Omega 3, 5.7 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fructose than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.