Comparing Nutrients in 1 pound Boiled Broccoli VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Broccoli	Kale	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	7.76% 1.3g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.82g	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Kale	Recommended Dietary Allowance
Vitamin A	39% 349μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Kale	Recommended Dietary Allowance
Calcium	18% 181mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	46.4% 1579mg	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	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 407g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Kale.
• While Raw Kale contains 3.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Kale:

• Boiled and Drained Broccoli has 1.2 times more Phosphorus and 1.8 times more Selenium than Raw Kale.
• While Raw Kale contains 6.4 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Kale have similar amounts of Copper, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fructose than Raw Kale.
• While Raw Kale contains 3.6 times more Fat, 3.2 times more Omega 3 and 5.7 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Kale have similar amounts of Energy, Fiber and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.