Comparing Nutrients in 100 calories Kale VS Cooked Broccoli Raab

Weight per 100 calories

• Kale: 286g
• Cooked Broccoli Raab: 400g

Kale has 1.4 times more energy per 100g than Cooked Broccoli Raab. It has low energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Kale or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Kale	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	50.3% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.73% 0.12g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	3.42% 2.48g	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	1.32% 0.96g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.6g	g per day for Men 19-50 years
Fiber	31% 11.7g	29.5% 11g	38g per day for Men 19-50 years
Protein	15% 8.34g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	101% 908μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	67.7% 0.88mg	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	71% 284μg	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	164% 148mg	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	67.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	853% 1024μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	72.6% 726mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33.3% 0.3mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	66% 1.52mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	40.4% 1372mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	6.92% 256g	9.9% 366g	3700g per day for Men 19-50 years

Kale VS Cooked Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Kale or Cooked Broccoli Raab?

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

• 100 calories of Kale have 1.8 times more Vitamin B2 and 1.8 times more Vitamin C than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 1.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.4 times more Vitamin E than Raw Kale.
• Both Kale and Cooked Broccoli Raab provide similar amounts of Vitamin K per 100 calories.
• Both Raw Kale as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Kale vs Cooked Broccoli Raab:

• 100 calories of Kale have 1.5 times more Calcium and 1.7 times more Manganese than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 2 times more Copper, 2.1 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium, 1.5 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Raw Kale.
• Both Kale and Cooked Broccoli Raab contain similar levels of Iron and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Kale have 2 times more Fat, 1.3 times more Omega 3 and 6.7 times more Omega 6 than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 1.8 times more Protein than Raw Kale.
• Both Kale and Cooked Broccoli Raab offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• 100 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6