Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	17% 22g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	5.3% 3.86g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Vitamin A	39% 349μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	31.4% 0.41mg	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	122% 490μg	19.3% 77μg	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	327% 294mg	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	44% 6.58mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Kale	Recommended Dietary Allowance
Calcium	18% 181mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	87.4% 2mg	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	43.4% 304mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 413g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 11.8 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.7 times more Vitamin A, 1.3 times more Vitamin B3 and 2.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Frozen Kale:

• Boiled and Drained Broccoli has 1.3 times more Copper, 2.3 times more Phosphorus, 1.8 times more Selenium, 2.7 times more Sodium and 2.5 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.4 times more Calcium, 1.4 times more Iron and 2.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.7 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Kale, Unprepared have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.