Comparing Nutrients in 14 ounces Kale VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	7.4% 5.36g	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	2.24% 1.63g	4.54% 3.3g	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	% 1.6g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	106% 957μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	39.7% 0.52mg	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	61.5% 246μg	66.5% 266μg	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	412% 371mg	249% 224mg	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	17.5% 2.6mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	101% 1008mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	16.8% 0.15mg	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	79.4% 6.35mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	50.7% 1.17mg	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	31% 218mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Kale has 4.6 times more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 4.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin E than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Frozen Chopped Broccoli:

• Raw Kale has 4.5 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 1.3 times more Energy, 5.1 times more Fat, 3.6 times more Omega 3, 9.4 times more Omega 6 and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sugars and 2 times more Fructose than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.