Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	9.66% 280kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	40.8% 53g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	16.7% 12g	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	NA	5.8% 4.2g	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	NA	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	55.4% 31g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	48.5% 0.63mg	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	140% 560μg	163% 650μg	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	446% 401mg	198% 178mg	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	88% 13mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	33% 330mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	74.4% 0.67mg	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	76.3% 6.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	236% 5.4mg	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	70% 490mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 2.9 times more Vitamin A, 1.7 times more Vitamin B2 and 4.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Kale provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Kale contains 4.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium and 2.4 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Kale contain similar levels of Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Kale lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.2 times more Sugars than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 8.8 times more Omega 3 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Kale offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Kale provide inadequate amounts of Energy and Omega 6 in one kilogram.