Comparing Nutrients in 1 kilogram Broccoli VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	40.8% 53g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 1g	% 2.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	105% 40g	38g per day for Men 19-50 years
Protein	50.4% 28g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	47% 470mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	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	37.3% 4.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.7 times more Vitamin A, 2.1 times more Vitamin E and 4.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled Kale:

• Raw Broccoli has 1.6 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.2 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.3 times more Fat, 5.9 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Energy and Protein per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.