Comparing Nutrients in 100 calories Kale VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Kale: 286g
• Boiled Spears Frozen Broccoli: 357g

Kale has 1.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Kale or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kale	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.27% 0.046g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	7.24% 5.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.51g	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	15% 8.34g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	35.7% 0.46mg	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	26.8% 107μg	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	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	72.6% 726mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17% 0.15mg	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	57% 4.57mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	50.5% 1.16mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	6.92% 256g	8.76% 324g	3700g per day for Men 19-50 years

Kale VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Kale or Boiled Spears Frozen Broccoli?

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

• 100 calories of Kale have 3.8 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9, 1.9 times more Vitamin C and 3.5 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Vitamin E than Raw Kale.
• Both Kale and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• Both Raw Kale as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Kale vs Boiled Spears Frozen Broccoli:

• 100 calories of Kale have 4 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.5 times more Potassium and 1.8 times more Sodium than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.6 times more Selenium and 1.3 times more Water than Raw Kale.
• Both Kale and Boiled Spears Frozen Broccoli contain similar levels of Copper, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Kale have 10.8 times more Fat, 7.2 times more Omega 3 and 17.9 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Protein than Raw Kale.
• Both Kale and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6