Comparing Nutrients in 1 kilogram Boiled Kale VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.4% 360kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.7% 12g	20.3% 14.7g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	162% 1460μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	135% 1.75mg	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	163% 650μg	235% 940μg	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	198% 178mg	759% 683mg	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	107% 16mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	150% 1500mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	40% 0.36mg	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	105% 8.4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	111% 2.56mg	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	60% 420mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Boiled Kale has 2.6 times more Vitamin A, 1.2 times more Vitamin B2 and 4.1 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per one kilogram.
• Both Boiled and Drained Kale as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Kale has 3.7 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium and 2.1 times more Manganese than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 1.3 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Frozen Broccoli Spears contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale has 3 times more Omega 3 and 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Boiled Kale and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled and Drained Kale as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.