Comparing Nutrients in 1 pound Broccoli Raab VS Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Kale	27%	31%	42%

Macro Nutrients

	Broccoli Raab	Kale	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.82g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	49% 18.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Kale	Recommended Dietary Allowance
Vitamin A	66% 594μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Kale	Recommended Dietary Allowance
Calcium	49% 490mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Kale per 1 lb

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

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

• 1 pound of Broccoli Raab has 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains 1.8 times more Vitamin A, 2.7 times more Vitamin B2, 4.6 times more Vitamin C and 1.7 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Kale provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Broccoli Raab as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Kale:

• 1 pound of Broccoli Raab has 1.3 times more Iron, 1.3 times more Phosphorus and 2 times more Zinc than Kale.
• While 1 lb of Raw Kale contains 2.4 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 2.3 times more Manganese, 1.8 times more Potassium and 1.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Kale contain similar levels of Water per one pound.
• Both Raw Broccoli Raab as well as Raw Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Kale contains 2 times more Omega 3, 1.6 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Kale offer comparable quantities of Protein per one pound.
• Both Raw Broccoli Raab as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in one pound.