Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Kale	27%	31%	42%

Macro Nutrients

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Calcium	18.6% 186mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	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	5.14% 77mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Kale per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 1.5 times more Vitamin B9 and 2 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains 4.2 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin C and 3.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kale provide similar amounts of Vitamin B6 per one pound.
• Both Frozen Broccoli Spears as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2.1 times more Selenium than Kale.
• While 1 lb of Raw Kale contains 6.2 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 1.4 times more Potassium and 3.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kale contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

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