Comparing Nutrients in 14 ounces Boiled Broccoli VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	16% 21g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	6.62% 4.8g	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	4.05% 2.94g	2.3% 1.67g	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	% 1.94g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.99g	g per day for Men 19-50 years
Fiber	34.5% 13g	41.8% 16g	38g per day for Men 19-50 years
Protein	17% 9.45g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	34% 306μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19.2% 0.25mg	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	107% 429μg	64.5% 258μg	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	286% 258mg	78.5% 70.6mg	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	38.4% 5.75mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	16% 159mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	94% 2.15mg	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	38% 266mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 1.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.9 times more Vitamin A and 3 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 14 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 1.6 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 2.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.8 times more Calcium, 1.3 times more Iron and 2.8 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.4 times more Carbohydrate and 1.8 times more Fructose than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3 times more Fat, 3.1 times more Omega 3 and 5.6 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Energy, Sugars, Fiber and Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.