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Comparing Nutrients in 1 kilogram KaleVS Broccoli

Macros Ratio

Protein Fat Carbs

Kale
27%
31%
42%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

12%350kcal
Energy
11.7%340kcal
350 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.4%15g
Fat
3.8%3.7g
15 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.56%1.78g
Saturated Fat
3.56%1.14g
1.78 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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236%3.78g
Omega 3
39.4%0.63g
3.78 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17%2.9g
Omega 6
2.9%0.49g
2.9 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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34%44.2g
Carbohydrate
51%66.4g
44.2 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.7%9.9g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.9 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.66%4.1g
Fructose
9.38%6.8g
≤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]
4.1 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4g
Glucose
%4.9g
4 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
%1g
1.8 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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108%41g
Fiber
68.4%26g
41 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52%29g
Protein
50.4%28g
29 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

268%2410μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
2410 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.13mg
Vitamin B1
59%0.71mg
Thiamine
1.13 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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267%3.47mg
Vitamin B2
90%1.17mg
Riboflavin
3.47 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73.8%12mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
12 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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74%3.7mg
Vitamin B5
115%5.73mg
Pantothenic acid
3.7 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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113%1.47mg
Vitamin B6
135%1.75mg
Pyridoxine
1.47 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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155%620μg
Vitamin B9
158%630μg
Folates and Folic Acid
620 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1038%934mg
Vitamin C
991%892mg
Ascorbic acid
934 mgvs892 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44%6.6mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
6.6 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3247%3896μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
3896 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

254%2540mg
Calcium
47%470mg
2540 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg
Copper
54.4%0.49mg
0.53 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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200%16mg
Iron
91%7.3mg
16 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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78.6%330mg
Magnesium
50%210mg
330 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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400%9.2mg
Manganese
91%2.1mg
9.2 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78.6%550mg
Phosphorus
94%660mg
550 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3480mg
Potassium
93%3160mg
3480 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg
Selenium
45.5%25μg
9 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35.3%530mg
Sodium
22%330mg
530 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.5%3.9mg
Zinc
37.3%4.1mg
3.9 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.2%896g
Water
24%893g
896 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Kale vs Broccoli:
Comparing minerals per 1 kilogram for Kale vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: