Comparing Nutrients in 100 calories KaleVS Frozen Broccoli Spears
Weight per 100 calories
Kale
286g
Frozen Broccoli Spears
345g
Kale has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 100 calories - Kale or Frozen Broccoli Spears?
Kale VS Frozen Broccoli Spears Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Kale or Frozen Broccoli Spears?
Lets compare vitamin content per 100 calories of Kale vs Frozen Broccoli Spears:
100 calories of Kale have 3.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin K than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Kale.
Both Kale and Frozen Broccoli Spears provide similar amounts of Vitamin C per 100 calories.
Both Raw Kale as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Kale vs Frozen Broccoli Spears:
100 calories of Kale have 5.1 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 3 times more Manganese and 2.6 times more Sodium than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 1.3 times more Phosphorus and 2.5 times more Selenium than Raw Kale.
Both Kale and Frozen Broccoli Spears contain similar levels of Potassium, Zinc and Water per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Kale have 3.6 times more Fat, 2.5 times more Omega 3 and 6.5 times more Omega 6 than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Protein than Raw Kale.
Both Kale and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6