Comparing Nutrients in 1 pound Boiled Kale VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	25% 1.24mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.9 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin E and 4.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Kale has 4.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 1.3 times more Energy, 10.1 times more Fat, 8.8 times more Omega 3, 22 times more Omega 6 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate, Sugars and Protein per 1 lb.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.