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