Comparing Nutrients in 1 pound Boiled Kale with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Kale with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	8.45% 6.12g	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	2.63% 1.9g	5.2% 3.76g	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	% 2.45g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	45.4% 0.59mg	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	73.7% 295μg	76% 304μg	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	89.7% 80.7mg	284% 256mg	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	48.7% 7.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	19% 0.17mg	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	47.6% 3.8mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	58% 1.33mg	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	27.2% 191mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 407g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kale with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Kale with Salt has 2.8 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin E and 5.2 times more Vitamin K than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• Both Boiled and Drained Kale with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Kale with Salt has 2.7 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese and 10.5 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Frozen Chopped Broccoli contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Boiled Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale with Salt has 3.2 times more Omega 3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled and Drained Kale with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.