Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Kale	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	36% 13.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	25% 14g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Kale	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Kale	Recommended Dietary Allowance
Calcium	23% 231mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	26.7% 0.24mg	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	34.6% 2.77mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 407g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains 4.7 times more Vitamin A, 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, 2.3 times more Vitamin C and 4.4 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Kale provide similar amounts of Vitamin B6 per one pound.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 2.1 times more Selenium than Kale.
• While 1 lb of Raw Kale contains 5 times more Calcium, 2.6 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.9 times more Potassium, 2.2 times more Sodium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Kale contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.2 times more Carbohydrate and 1.5 times more Sugars than Kale.
• While 1 lb of Raw Kale contains 9 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Kale offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in one pound.