Comparing Nutrients in 14 ounces Broccoli VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	16% 21g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 0.99g	g per day for Men 19-50 years
Fiber	27% 10.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	20% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	18.7% 187mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	29.5% 0.27mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.63% 356g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.7 times more Vitamin A, 2.1 times more Vitamin E and 4.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw 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 Broccoli vs Boiled Kale:

• Raw Broccoli has 1.6 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.2 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.3 times more Fat, 5.9 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Energy and Protein per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.