Comparing Nutrients in 14 ounces Cooked Frozen Kale with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Frozen Kale with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	4.93% 143kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	2.1% 1.5g	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	2.3% 1.67g	0.93% 0.67g	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	% 2.14g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.44g	g per day for Men 19-50 years
Fiber	24% 9.13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	52.2% 0.68mg	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	64.5% 258μg	82.4% 329μg	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	78.5% 70.6mg	89% 80mg	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	42.6% 6.4mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	59.5% 595mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	18.5% 0.17mg	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	41.7% 3.33mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	68% 1.57mg	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	24% 167mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale with Salt VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Kale with Salt versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Kale with Salt vs Broccoli Raab:

• 14 ounces of Cooked Frozen Kale with Salt have 1.9 times more Vitamin K than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Broccoli Raab provide similar amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E per 14 ounces.
• Both Boiled Frozen Kale, drained with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Kale with Salt vs Broccoli Raab:

• 14 ounces of Cooked Frozen Kale with Salt have 1.4 times more Calcium, 1.6 times more Copper, 1.4 times more Manganese and 7.6 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.5 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Broccoli Raab contain similar levels of Magnesium and Water per 14 ounces.
• Both Boiled Frozen Kale, drained with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Kale with Salt have 1.8 times more Omega 3 and 1.9 times more Carbohydrate than Broccoli Raab.
• Both Cooked Frozen Kale with Salt and Broccoli Raab offer comparable quantities of Fiber and Protein per 14 ounces.
• Both Boiled Frozen Kale, drained with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.