Comparing Nutrients in 1 pound Kale VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	121% 1093μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	61% 0.79mg	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	70.3% 281μg	107% 426μg	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	471% 424mg	344% 310mg	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	20% 3mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	115% 1152mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	18% 0.16mg	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	91% 7.26mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	50.5% 1.16mg	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	35.6% 249mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Kale has 4.2 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin C and 3.8 times more Vitamin K than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Vitamin B9 and 2 times more Vitamin E than Raw Kale.
• Both Kale and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• Both Raw Kale as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Kale vs Frozen Broccoli Spears:

• 1 pound of Kale has 6.2 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 1.4 times more Potassium and 3.1 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.1 times more Selenium than Raw Kale.
• Both Kale and Frozen Broccoli Spears contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 3 times more Omega 3 and 1.4 times more Fiber than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Sugars than Raw Kale.
• Both Kale and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Kale as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.