Nutrient Comparison: Cooked Broccoli Raab VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Kale:
- 14 ounces of Cooked Broccoli Raab have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Kale.
- While 14 oz of Raw Kale contain 2.5 times more Vitamin B2, 2.5 times more Vitamin C and 1.5 times more Vitamin K than Cooked Broccoli Raab.
- Both Cooked Broccoli Raab and Kale provide similar amounts of Vitamin A and Vitamin B9 per 14 ounces.
- Both Cooked Broccoli Raab as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Kale:
- 14 ounces of Cooked Broccoli Raab have 1.4 times more Copper, 1.5 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Kale.
- While 14 oz of Raw Kale contain 2.2 times more Calcium, 1.3 times more Iron and 2.4 times more Manganese than Cooked Broccoli Raab.
- Both Cooked Broccoli Raab and Kale contain similar levels of Magnesium, Potassium, Sodium and Water per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Broccoli Raab have 1.3 times more Protein than Kale.
- While 14 oz of Raw Kale contain 1.9 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
- Both Cooked Broccoli Raab as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in 14 ounces.