Comparing Nutrients in 1 kilogram Boiled Broccoli VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Energy	12% 350kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	19% 14g	11.7% 8.5g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	42.5% 24g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	229% 2060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	43.6% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	69.2% 0.9mg	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	270% 1080μg	42.5% 170μg	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	721% 649mg	437% 393mg	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	97% 14.5mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	2780% 3336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Calcium	40% 400mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	193% 4.43mg	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	96% 670mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	98% 3330mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 893g	24.6% 911g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Frozen Kale:

• Boiled and Drained Broccoli has 11.8 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.7 times more Vitamin A, 1.3 times more Vitamin B3 and 2.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Frozen Kale:

• Boiled and Drained Broccoli has 1.3 times more Copper, 2.3 times more Phosphorus, 1.8 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.4 times more Calcium, 1.4 times more Iron and 2.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.7 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.