Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Broccoli Raab	Boiled Kale	Recommended Dietary Allowance
Energy	7.6% 220kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	40.8% 53g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.5g	g per day for Men 19-50 years
Fiber	71% 27g	105% 40g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Kale	Recommended Dietary Allowance
Vitamin A	146% 1310μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Kale	Recommended Dietary Allowance
Calcium	108% 1080mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 926g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Boiled Kale:

• 1 kilogram of Broccoli Raab has 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 Kale.
• While 1 kg of Boiled and Drained Kale contains 1.9 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Kale provide similar amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E per one kilogram.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Boiled Kale:

• 1 kilogram of Broccoli Raab has 2.5 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Sodium and 2.9 times more Zinc than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 1.4 times more Calcium, 1.6 times more Copper and 1.4 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Kale contain similar levels of Magnesium and Water per one kilogram.
• Both Raw Broccoli Raab as well as Boiled and Drained Kale lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Kale contains 2 times more Omega 3, 1.9 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Kale offer comparable quantities of Protein per one kilogram.
• Both Raw Broccoli Raab as well as Boiled and Drained Kale provide inadequate amounts of Energy and Omega 6 in one kilogram.