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Comparing Nutrients in 1 pound Boiled KaleVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Kale
27%
25%
48%
Broccoli
27%
8%
65%
1 lb ▼

Macro Nutrients

5.63%163kcal
Energy
5.3%154kcal
163 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.66%5.5g
Fat
1.73%1.68g
5.5 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.79g
Saturated Fat
1.6%0.52g
0.79 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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105%1.7g
Omega 3
18%0.29g
1.7 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.63%1.3g
Omega 6
1.3%0.22g
1.3 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.5%24g
Carbohydrate
23%30g
24 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.57%5.5g
Sugars
10.6%7.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.63%1.9g
Fructose
4.25%3.1g
≤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]
1.9 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.45g
Glucose
%2.22g
2.45 gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.13g
Sucrose
%0.45g
1.13 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.7%18g
Fiber
31%11.8g
18 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24%13.3g
Protein
23%12.8g
13.3 gvs12.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

73.6%662μg
Vitamin A
15.6%141μg
RAE, retinol activity equivalents
662 μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
27%0.32mg
Thiamine
0.29 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B2
41%0.53mg
Riboflavin
0.64 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.07mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
2.07 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15.4%0.77mg
Vitamin B5
52%2.6mg
Pantothenic acid
0.77 mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
61%0.79mg
Pyridoxine
0.29 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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73.7%295μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
295 μgvs286 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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89.7%80.7mg
Vitamin C
450%405mg
Ascorbic acid
80.7 mgvs405 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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48.7%7.3mg
Vitamin E
23.6%3.54mg
Tocopherols and Tocotrienols
7.3 mgvs3.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1582%1898μg
Vitamin K
384%461μg
Phytomenadione or phylloquinone
1898 μgvs461 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

68%680mg
Calcium
21.3%213mg
680 mgvs213 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.8%0.3mg
Copper
24.7%0.22mg
0.3 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.6%3.8mg
Iron
41.4%3.3mg
3.8 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%113mg
Magnesium
22.7%95mg
113 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.46mg
Manganese
41.4%0.95mg
2.46 mgvs0.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.2%191mg
Phosphorus
42.8%299mg
191 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.2%653mg
Potassium
42%1433mg
653 mgvs1433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.42%4.1μg
Selenium
20.6%11.3μg
4.1 μgvs11.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.84%72.6mg
Sodium
9.98%150mg
72.6 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.22mg
Zinc
17%1.86mg
1.22 mgvs1.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%407g
Water
11%405g
407 gvs405 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Boiled Kale vs Broccoli:
Comparing minerals per 1 pound for Boiled Kale vs Broccoli:
Comparison of macro-nutrients per 1 pound:



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