Comparing Nutrients in 1 pound Broccoli VS Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Kale	27%	31%	42%

Macro Nutrients

	Broccoli	Kale	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	15.4% 20g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 0.82g	g per day for Men 19-50 years
Fiber	31% 11.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Kale	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Kale	Recommended Dietary Allowance
Calcium	21.3% 213mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	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 Broccoli vs Kale:

• Raw Broccoli has 1.5 times more Vitamin B5 than Raw Kale.
• While Raw Kale contains 7.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Kale have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 1 lb.
• Both Raw Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Kale:

• Raw Broccoli has 2.8 times more Selenium than Raw Kale.
• While Raw Kale contains 5.4 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Kale have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
• While Raw Kale contains 4 times more Fat, 6 times more Omega 3, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Kale have similar amounts of Energy and Protein per 1 lb.
• Both Raw Broccoli as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.