Comparing Nutrients in 1 pound Boiled Kale VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.36% 0.23g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.36g	g per day for Men 19-50 years
Fiber	47.7% 18g	39.4% 15g	38g per day for Men 19-50 years
Protein	24% 13.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 1.9 times more Vitamin A and 3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Kale has 3.8 times more Calcium, 1.3 times more Iron and 2.8 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 2.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 3 times more Fat, 3.1 times more Omega 3, 5.6 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate and 1.8 times more Fructose than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.